All products have a certain amount of calories in a given amount (volume). Certain foods such as cakes, sweets and processed foods are high energy density. This means that a small amount of that food has a lot of calories.
Also, some foods - such as vegetables and fruits - have a low energy density. These products provide a larger number of less calories.
Two factors have played an important role in what makes food less calorie packed and more filling:
* Water. Many fruits and vegetables with high water content, which provides volume but not calories. Grapefruit, for example, is about 90 percent water and only 39 calories in a half-fruit serving. Carrot about 88 percent water and only 52 calories for 1 cup.
* Fiber. High fiber products - such as vegetables, fruits and whole grains - not just volume but also longer digest, leaving you feeling full longer.
Your best choice of food
Changing lifestyles is never easy, and create a plan for nutrition, using the concept is no exception. The first step is to find out which products are best.
* Vegetables. Most vegetables - salad greens, asparagus, green beans, broccoli and zucchini, for example - are low in calories, but in high volume. Each vegetable serving about 25 calories and a typical serving size of 1 cup of raw materials, half cup cooked or 2 cups of leafy vegetables. Some starchy vegetables - such as maize, potatoes, sweet potatoes and winter squash - and contain more calories, about 70 calories in a half-cup serving.
* Fruits. Almost all kinds of fruit within a healthy food. But some of the fruits of better choices than others. All fresh, frozen and canned fruits without added sugar have about 60 calories serving. Limit fruit juices and dried fruits because they are concentrated sources of natural sugar and, therefore, have a higher caloric content.
* Carbohydrates. Most products in this group are either corn or grain, such as corn, rice, bread and pasta. The best kind of whole grains because they have higher fiber and other important nutrients. Examples include whole grain, all-wheat pasta, oat flakes, brown rice and whole grain cereals.
* Protein / dairy. This includes the products of plant and animal sources. Better to choose those that are high in protein and low in fat and calories, such as legumes - beans, peas and lentils, which are also a good source of fiber - fish, white meat poultry skin, fat-free dairy products and egg whites.
Eat sweets and high-fat foods in moderation, because many of these foods high in calories but low volume.
Make it work for you
With a healthy diet that emphasizes fresh fruits and vegetables and whole grains makes room in your diet for some of your favorite products in small quantities: a piece of chocolate cake or a scoop of ice cream, for example. If you're not feeling desperately hungry and destitute, as you may have some diets, you can use a small portion of dessert without the guilt.
Here, the idea of making this meal plan work for you:
* Increased percentage of fruits and vegetables to eat. For example, blueberry add to your cereal in the morning. Or top your pasta with Sauteed vegetables and tomato sauce. Reduce the proportion of meat on the plate and increase the serving of vegetables.
* Experiment with new products and their combinations. Try mango, peach or whole wheat slices of toast with a little peanut butter and honey. The draw some mandarin orange and peach slices in the salad. You can find some new tastes you love that fit in your nutrition plan.
* Start with soup or salad. Start a lunch or dinner with a broth-based vegetable soup or salad filled with a small amount of low-fat or skim dressing. These products take longer to eat and curb your hunger. Next, serve whole grains, and two additional part of a small serving of vegetables and lean protein for your main course.
For the most part, eat food, fewer calories are packed, you squelch those hunger pangs, take in fewer calories and feel better about their food, which contributes to how you feel satisfied as a whole.