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Weight Control

Energy Density of Foods and Calorie Intake
  No one needs to remind us that eating too many calories contributes to excess body weight. The question that eludes most of us is how to "naturally" eat fewer calories?

A carefully designed study looking at the energy density of meals (calories per unit volume) was recently reported by the Minnesota Obesity Center. They fed similar meals to both lean and obese test subjects, but varied the energy density. Both the lean and overweight people ate significantly more in calories when given the high energy density meal. When served very similar meals in taste and composition but lower in calories, the test subjects ate 420 calories less per day even though they were able to freely choose how much they wanted to eat.

When given high energy density foods, people freely chose more calories than their body needed. When given the low energy dense foods, they actually ate fewer calories (without restriction) than the estimated need for maintaining weight. The researchers suggest eating foods that fill you up (high volume, modest in calories) for best results in controlling calorie intake.

They also rated their hunger before meals and how "full" they felt after meals. The difference in ratings between diets was very minimal. Factors that decrease energy density include the amount of water and fiber in foods. Fruits and vegetables have a very low energy density. Choosing to eat more foods low in calorie density is one easy way to "naturally" reduce calories eaten and still feel full and satisfied with your meal.

 

 

Reference

1. Bell, EA et al, Energy density of foods affects energy intake across multiple levels of fat content in lean and obese women, American Journal of Clinical Nutrition, 2001; 73:1010-18


Making Healthy Choices articles are written by Don Hall, DrPH, CHES president of LifeLong Health with contributions from associated health professionals. Content is general health information from evidence based research. It's purpose is not to treat disease or take the place of advice by your doctor but to promote healthy lifestyles. Persons with health problems should contact their physician for specific guidance.

Copyrighted 2002 by PrevMedix LLC. All rights reserved. Do not make unauthorized copies.

Updated: 12/17/02