Energy density is basically the measure of the amount of calories per bite of food. A food with low energy density has fewer calories per bite or cup than a food with high energy density. Most fruits and vegetables are low in energy density, so adding more of them to your diet can fill you up without adding extra calories. This can translate to fewer calories consumed per day, and can help in a weight loss program.
Step 1
Fix your breakfast plate by starting with two different fruits. Choose a fruit on your cereal, pieces of fruit in yogurt or slices of fruit on the side of the plate. Make each serving at least 1/2 cup. Choose fruits of two different colors such as pineapple and strawberry or kiwi and blueberries, to get a largest variety of nutrients.
Step 2
Create a lunch with vegetables and fruit making up half the volume. Skip a sandwich and turn the ingredients into a salad. Wrap sandwich ingredients into lettuce wraps. Cut up vegetables and serve them with dip. Add tortilla chips and salsa or pita bread and hummus.
Step 3
Place two servings of vegetables on your dinner plate, making sure that the vegetables cover at least half the plate. Add whole grains and protein to complete the meal.
Step 4
Grab fruit or vegetable servings first if you're hungry enough to want seconds after finishing a meal. If you're truly hungry, low energy density foods will fill you up more because of their water and fiber content.
Step 5
Create snacks and desserts with fruits instead of more fattening items. Cut up vegetables and snack on them with a dip while you watch television. Bake apples or pears instead of making a pie. Cut fruit into cubes, string them on skewers and grill them for a barbecue dessert.
Step 6
Eat your calories instead of drinking them. Don't drink a glass of juice in the morning or as an afternoon snack. Reach for a piece of fruit and a glass of water, instead. You'll still get the water and fruit flavor, but the added fiber in the whole fruit will fill you up more and help keep you from snacking on higher calorie foods later.
Tips & Warnings
Always drink more water when you increase your fruit and vegetable intake. This will help your digestion to work properly, preventing constipation from the extra fiber you consume.
Step 1
Fix your breakfast plate by starting with two different fruits. Choose a fruit on your cereal, pieces of fruit in yogurt or slices of fruit on the side of the plate. Make each serving at least 1/2 cup. Choose fruits of two different colors such as pineapple and strawberry or kiwi and blueberries, to get a largest variety of nutrients.
Step 2
Create a lunch with vegetables and fruit making up half the volume. Skip a sandwich and turn the ingredients into a salad. Wrap sandwich ingredients into lettuce wraps. Cut up vegetables and serve them with dip. Add tortilla chips and salsa or pita bread and hummus.
Step 3
Place two servings of vegetables on your dinner plate, making sure that the vegetables cover at least half the plate. Add whole grains and protein to complete the meal.
Step 4
Grab fruit or vegetable servings first if you're hungry enough to want seconds after finishing a meal. If you're truly hungry, low energy density foods will fill you up more because of their water and fiber content.
Step 5
Create snacks and desserts with fruits instead of more fattening items. Cut up vegetables and snack on them with a dip while you watch television. Bake apples or pears instead of making a pie. Cut fruit into cubes, string them on skewers and grill them for a barbecue dessert.
Step 6
Eat your calories instead of drinking them. Don't drink a glass of juice in the morning or as an afternoon snack. Reach for a piece of fruit and a glass of water, instead. You'll still get the water and fruit flavor, but the added fiber in the whole fruit will fill you up more and help keep you from snacking on higher calorie foods later.
Tips & Warnings
Always drink more water when you increase your fruit and vegetable intake. This will help your digestion to work properly, preventing constipation from the extra fiber you consume.
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