Here’s some helpful advice for those of you looking to drop a few pounds — and keep them off — as warm weather approaches. A recent article in The American Journal of Clinical Nutrition has some tips about balancing your calorie consumption.
Researchers indicate the importance of learning to determine the energy density of foods in order to eat more and stay fuller for longer on fewer calories. Energy density is defined as the calories divided by the weight of the food. Foods with low energy density tend to be those that are heavy, or dense, but not high in calories. These will keep you satisfied without the high calorie count.
- If calories are lower than the gram weight, the food is low in energy density and is, therefore, more filling.
- If the calories are equal to or twice as much as the gram weight, eat moderately and watch your portion size.
- If the calories are more than three times the gram weight, stay away.
Be sure to check the labels and try to start eating healthier, low energy-dense food such as water-rich fruits and vegetables, brown rice, oatmeal and whole grain breads and pasta.
Of course, the best foods are nature’s foods. Avoid processed foods for a healthier body.