Feel full on fewer calories
So what exactly is energy density? Simply put, it's the number of calories in the amount or weight of food you eat. Foods that don't have a lot of calories packed into each bite � such as fruits and vegetables � are low in energy density. They also tend to be low in fat and high in water or fiber content. Foods high in energy density pack a lot of calories into a small volume of food; these include fatty foods, such as many fast foods, and foods high in sugar, such as soda and candy. This is why you can eat a lot more low-density foods for fewer calories. Sound good?
Eat more low-density foods
How full you feel is determined by the volume and weight of food � not by the number of calories you consume. If you choose foods with low energy density � few calories for their bulk � you can eat more volume but consume fewer calories because of two key factors:
Water. Most vegetables and fruits contain a lot of water, which provides volume and weight but few calories. For example, half of a large grapefruit is 90 percent water with just 50 calories.
Fiber. The high fiber content in foods such as vegetables, fruits and whole grains adds bulk to your diet, so you feel full sooner. Fiber also takes longer to digest, making you feel full longer. Adults need about 25 to 35 grams of fiber a day, but the average adult consumes much less. Increase your fiber gradually while you increase the fluids in your diet.