Energy Density of Food



We all are concern with our foods we eat in our everyday life. Most of the time we remain involve with sources of foods. We only think about calorie amount in the foods. But there are other concepts which requires more attention for maintaining a good and balanced health. One of the important concepts is energy density. We just think the portion of foods not its inner quality or food value.

Energy density refers calorie amount per gram of foods. Here an important concept lies that is crucial for healthy life. For example, you may eat very small portion of foods but it may contain very high calorie. On the other side there is a lots foods which portion size is large but low in calorie. So there is no way to be satisfied with small amount of foods if you are unknown with the concept of energy density of foods.


Inner Concepts of Energy Density


Low energy density foods contains mostly water. Soups or stews is a low energy dense food. Some food grains that absorbs water are also low energy dense foods such as rice, pasta, etc. besides most of the fruits and vegetables are water filled so this source of foods also contain low energy. Fiber rich foods are also low in calorie. On the other side, high-density foods contain low amount of water but high amount of fat. A general trend among people is seen that they have same amount of foods in their everyday life. However, forget same amount of different foods are not same in food value. So it is no surprising if you satisfy your hunger with very little amount of food. Because this small portion food is similar to some high amount foods in terms of calorie or energy.


How to Calculate Energy Density


It is not difficult to know the energy density of foods if you have some primary data such as the weight of foods and the calorie content of that particular food. For example, two dishes which contain 300 calories but one of them weighs 300 grams and the other weighs 150 grams. So the energy density of first food is 300 kcal/300 g = 1, on the other hand energy density of the other food is 300 kcal/ 150 g= 2. So it is being seen that the both dishes contain same calorie but one is more energy dense then the other.

There is a range that states the degree of density of foods.

  • Less than .6 kcal is very low energy dense
  • 0.6-1.5 kcal is low energy dense
  • 1.5-4 kcal refers medium energy dense
  • More 4 is considered as high energy dense.

This concept is much more important when you are in weight loss program. If you have the information, about which food is low or which food is high in calorie then you can decide the right food for your health.


Context of Energy Density and Weight Loss


When you are in a weight loss mission then you have to be little strategic in having you foods. So it is very necessary to know which foods provides what amount of calorie from what amount. It is easy to determine the portion size of foods but the portion size is not enough to decide a right food for your requirement.

When you pursue a goal of losing weight, you need to start your weight loss journey with low dense food. Low dense food are those which more in volume but less in calorie as a result you can enjoy more foods as you want.


But you may feel that you are depriving from nutrients when you consume low density foods. But don’t be concerned, if you include all the necessary sources of foods then there is no need to worry.


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