Importance of energy density
Energy density is particularly important in weight management. Studies have shown that if people focus on eating low energy-dense foods in their diets and stay full, they can eat less, which can help them lose weight.
The "diet" food pyramid
Energy density and the food pyramid are inextricably linked. High energy density food is the "killer" of weight loss. The first step in creating a scientific diet plan should be to understand the foods that are better choices based on energy density.
(1) Vegetables.
Most vegetables are bulky and low in calories. Examples include salad greens, asparagus, green beans, broccoli and squash. To maintain a low energy-density diet, reduce meat and increase vegetables.
(2) Fruits.
Almost all fruits contribute to a healthy diet. However, there is still a difference between high and low calories in fruits. Fresh, frozen or canned fruit with no added sugar are good choices. In contrast, fruit juices and dried fruit products are rich in natural sugars. As a result, they are more energy-dense, have more calories, and are less filling.
(3) Carbohydrates.
Carbohydrates are mostly found in grains or cereal products such as cereal, rice, bread and pasta. Whole grains are the best choice as they are rich in fiber and have plenty of nutritional value.
(4) Protein and dairy products.
These include foods derived from both plant and animal sources. Choosing foods that are high in protein but low in fat and calories is the healthiest.
(5) Fats.
Fats are high energy-density foods, yet some are healthier than others, including small amounts of healthy monounsaturated and polyunsaturated fats.
(6) Sweets.
Like fats, sweets are typically high energy-density foods. However those are low in added fat and contain healthy ingredients.