Why Eat Lower Energy-Density? Advice from Dr. Melina:
Energy density is a way of measuring calories per volume. If you lower the energy density of your diet, you can cut calories without cutting portions! Eating a lower energy density diet (higher water, higher fiber) can help you eat fewer calories without even realizing it! All of these suggestions cut calories per serving almost in 1/2 as long as you don't double your serving size!
1 tablespoon peanut butter = 90 calories
1/3 cup beans = 90 calories
1 1/2 cup of veggies (carrots, broccoli, cauliflower) = 90 calories
4 Plates of Food:
1. TURKEY CHILI
1 cup turkey chili = 230 calories
add 1 cup chopped tomatoes
New lower energy dense chili = 140 calories per cup (90 calories less; same serving size)
1/2 cup guacamole = 180 calories
add 1 cup salsa
New lower energy dense guacamole = 100 calories per 1/2 cup (save 80 calories)
Pasta bolognese 1 1/2 cups = 330 calories
Add 1 1/2 cups broccoli
New lower energy dense pasta = 180 calories saved per 1 ½ cups (150 calories saved over original version)
4. TURKEY BURGER
Turkey Burger (about 4 ounces) = 150 calories
Add 1/2 cup chopped mushrooms
New lower energy dense turkey burger = 80 calories (save 70 calories and 4 grams of fat)
Dr. Melina Jampolis is a physician and nutrition specialist in San Francisco. She is also the author of The No Time to Lose Diet.
Buy her book on Amazon: "The No-Time-to-Lose Diet: The Busy Person's Guide to Permanent Weight Loss"
For more info on Dr. Melina Jampolis: www.drmelina.com