The Diet Logs

Yesterday, I introduced the concept of Volumetrics as a way to eat healthy and control calorie intake. Today I will share with you how to calculate the energy density of the foods you eat.

Calculating a food’s energy density is easy. On the nutrition label, find the serving size weight in grams and the calorie count. Divide the number of calories by the number of grams to find that food’s energy density.

Foods with an energy density of less than 1 are ideal. Foods with an energy density between 1 and 2 should be eaten in moderation. Foods with an energy density of 2 or more should be consumed in limited quantities.

Not surprisingly, a four-ounce portion of raw carrots (113 grams, 22 calories) packs a .2 energy density. The high water and fiber content and zero fat in carrots make them an ideal choice.

Fat free pretzels, on the other hand, have an astonishingly high energy density for a food that is touted to be dieter-friendly. One ounce of pretzels (28 grams, 100 calories) has a whopping 3.57 energy density. Attribute this to lack of water and fiber.

One cup of fat-free cottage cheese (113 grams, 70 calories) is a smart lean protein choice with an energy density of .67.

What About Indulgences? Everybody has a favorite food vice. But before you indulge, consider the following:

When treating yourself, practice moderation and portion control!

Patty Harder wrote this on May 6th, 2005 and filed it under Diet Logs, Dieting, Healthy Eating |