What is Calorie Density?

Have you ever wondered what calorie density is and how it affects your health and weight? Let's dive into this concept and gain a better understanding.

Calorie density refers to the number of calories in a given volume or weight of food. Some foods are more calorie-dense, meaning they contain a higher number of calories per pound, while others are less calorie-dense, meaning they have fewer calories per pound. Think of a pound of broccoli vs a pound of Oreos. Broccoli is 100 calories per pound, whereas Oreos are around 2,125 calories per pound. (No wonder I gained a little bit of extra weight during my pregnancy...)

Understanding calorie density is crucial when it comes to managing your weight and making healthier food choices. Foods that are high in calorie density tend to be more energy-dense, meaning they provide a large number of calories in a small volume. These foods often include processed snacks, fried foods, sugary drinks, and desserts. This is why a lot of "fad diets" don't work. A lot of them rely heavily on calorie restriction. Which means someone might be getting a lot of your calories from oil (the highest item on the calorie density scale — at 4,000 calories per pound), which won't ever lead to satiation.

On the other hand, foods that are low in calorie density are typically high in water and fiber content, which helps you feel fuller for longer while consuming fewer calories. These foods include fruits, vegetables, whole grains and legumes.

By incorporating more low-calorie-density foods into your diet, you can enjoy larger portions and lose weight! Yes, you can lose weight by eating to satiation and not go hungry! These foods are also packed with essential nutrients, vitamins, and minerals, which are vital for overall health and well-being.

When planning your meals, shoot for the 50/50 method (McDougall). Build half of your plate with low calorie non-starchy vegetables (100 calories per pound), and the other half with starchy veggies (like potatoes), whole grains or legumes. Use sauces and condiments that don't have added oils, like a cauliflower Alfredo, kale pesto, hummus or cashew cheese sauce. Get in plenty of water and fruits, and you'll be good to go!

Small changes can make a big difference in your overall well-being. Looking for someone to support you in building meals around the principles of calorie density? Schedule a free 30 minute consultation call!