Revised January and May Wendy J. Foods that are energy-dense have lots of calories per serving. The calories may come from protein, fat, or carbohydrates. Foods that are nutrient-dense have high levels of nutrients per serving. Table 1. Spinach is nutrient-dense but provides few calories.

Cheese is both energy-dense and nutrient-dense. DOWNLOAD Publication FSHN Release Date: May 10th, Related Experts. Dahl, Wendy J. Foster, Lauren external University of Florida. Related Collections Elder Nutrition and Food Safety Program ENAFS.

Related Units Food Science and Human Nutrition. Related Topics. About the Authors Wendy J. A high-energy dense food has a large amount of energy for a given weight while a low-energy-dense food will contain far less energy for the same weight.

The more water and fiber in a food, the lower its energy density. The more fat in a food, the higher its energy density. Fiber, with an energy density of 1. On the opposite end of the spectrum is fat.

Research shows that people tend to eat a consistent weight of food every day—somewhere between 3—5 pounds. If the weight of food you consume daily remains constant, it stands to reason that if you obtain that weight through foods lower in energy density, then you will lose weight.

By applying the principle of energy density, you can substantially reduce your caloric intake without cutting portions. To lose weight while following a plant-based diet, keep the high-energy dense whole fat foods e.

nuts and seeds to a minimum 1 serving per day or omit them entirely. The only exception to this rule is ground flaxseed , which you should consume every day to obtain essential omega-3 fatty acids. A good example of how to achieve an ideal energy density balance in a meal is discussed in our blog post How to Build the Perfect Salad.

The salad example is important because it illustrates that a whole food, plant-based diet is not a fruit- and veggie-only diet. In order to feel full, you must balance out your veggies with higher energy dense foods. By combining foods that are low in energy density— like leafy, cruciferous, and non-starchy vegetables, with those that are slightly higher in energy—e.

starchy vegetables, whole grains, legumes, and seeds and nuts, you can enjoy a nutritious meal that satiates but will not make you gain weight. Balancing the energy density of your meals will get you the best of all worlds—a satisfying, health-promoting diet that still allows you to lose the weight you want!

We have developed a tool called The Four Foods Chart to help you achieve the right energy density balance in your diet depending on your goals. The basic principle of the chart is simple: as you move around the wheel from green to orange to red pink , the energy density of foods increases.

Using the chart, you can select the foods that deliver the right balance of energy density and satiety to meet your weight and health goals. The first are mushroom s, which are not included because they are fungi, not plants. Nevertheless, the energy density of mushrooms falls in the lower end of the first category, i.

The second food that is missing is avocados. A whole plant food, the avocado is high in fat. For that reason, while technically a fruit, its energy density is situated at the higher end of the third category, i.

The Four Foods Chart includes non -whole plant foods as well. They provide a bridge between your old way of eating and your new whole food, plant-based diet, as we explained in our article, The 5 Phases of The Plant-Based Journey.

While nuts are correctly classified as a high-energy food, they are still whole plant foods, and consuming them is linked to improved health and decreased risk of chronic disease.

If you are looking to lose weight and maximize health, you should eat mostly from the green and orange whole food groups on the Chart.

For example, choose:. These include food from both plant and animal sources. The healthiest lower energy-dense choices are foods that are high in protein but low in fat and calories, such as:.

While fats are high-energy-dense foods, some fats are healthier than others. Include small amounts of healthy monounsaturated and polyunsaturated fats in your diet. Nuts, seeds and oils, such as olive, flaxseed and safflower oils, contain healthy fats. Limit saturated fat and trans fat, such as butter or shortening.

Like fats, sweets are typically high in energy density. Good options for sweets include those that are low in added fat and contain healthy ingredients, such as fruits, whole grains and low-fat dairy. Examples include fresh fruit topped with low-fat yogurt, a cookie made with whole-wheat flour or a small amount of dark chocolate.

The keys to sweets are to keep the serving size small and the ingredients healthy. Even a small piece of dark chocolate can fit into a weight-loss plan.

When you stick to the concept of energy density, you don't have to feel hungry or deprived. By including plenty of fresh fruits and vegetables and whole grains in your diet, you can feel full on fewer calories. You may even have room in your diet for a sweet on occasion.

There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview. Error Email field is required. Error Include a valid email address.

To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you.

If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices.

You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Mayo Clinic does not endorse companies or products.

Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.

This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Healthy Lifestyle Weight loss.

Sections Basics Weight-loss basics Diet plans The Mayo Clinic Diet Diet and exercise Diet pills, supplements and surgery In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New.

Products and services. Weight loss: Feel full on fewer calories Choosing foods that are less calorie dense — meaning you get a larger portion size with a fewer number of calories — can help you lose weight and control your hunger. By Mayo Clinic Staff. Enlarge image Close. High energy density vs.

low energy density Foods high in energy density include fatty foods such as french fries. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry.

Show references Hingle MD, et al. Practice paper of the Academy of Nutrition and Dietetics: Selecting nutrient-dense foods for good health.

Journal of the Academy of Nutrition and Dietetics. The American Heart Association Diet and Lifestyle Recommendations. American Heart Association. Accessed Feb.

Department of Health and Human Services and U. Department of Agriculture. Hensrud DD, et al. Energy, calories and weight. In: The Mayo Clinic Diet. Mayo Clinic. Hossein Rouhani M, et al. Associations between energy density and obesity: A systematic review and meta-analysis of observational studies.

Dreher ML, et al. A comprehensive critical assessment of increased fruit and vegetable intake on weight loss in women. Smethers AD, et al. Dietary management of obesity: Cornerstones of healthy eating patterns. The Medical Clinics of North America.

FoodData Central. Department of Agriculture, Agricultural Research Service. Products and Services The Mayo Clinic Diet Online A Book: The Mayo Clinic Diet Bundle. See also Portion control The Mayo Clinic Diet Emotional eating. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.

Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book.

ART Healthy Lifestyle Weight loss In-Depth Weight loss Feel full on fewer calories. Calories come from :.

People trying to gain weight should try to incorporate more calorie-dense foods to accomplish their goals. Alternatively, those seeking to lose weight may wish to limit the amount of calorie-dense foods they consume. Humans need calories for survival because they provide our bodies with the energy needed to fuel metabolic pathways, physical movement, and critical thought.

Research suggests that the average adult female needs 2, calories each day to maintain their weight while the average adult male needs 2, calories each day. However, the exact number of calories a person needs to maintain their weight is unique to them based on a variety of factors, including:.

When a person consumes more calories than their body needs, they will store the extra energy as adipose tissue or body fat. Alternatively, if a person consumes less energy than their body needs, the body will use stored fat for energy, and that person will lose weight.

Some people may want a larger frame, have a medical condition, or need to gain weight while recovering from an illness. People who have experienced a severe burn injury may also lose a significant amount of weight. Sometimes people may want to gain muscle mass.

Bodybuilders are another group of people that frequently aim to put on weight. There are certain health risks associated with being underweight. These include:. The Centers for Disease Control and Prevention CDC suggests that people use their body mass index BMI to determine if they are underweight, at an expected weight, or overweight.

It is worth noting that there are some limitations to BMI. It does not measure overall fat or muscle content. If a person is concerned about being underweight or their weight in general, they should speak with their primary care physician, who may refer the person to a registered dietitian.

There are many calorie-dense foods, making incorporating these foods into the diet a fairly easy task. Some examples of calorie-dense foods include:. Many calorie-dense foods are highly processed, high in fat, and low in nutrients such as vitamins and minerals.

It is important for a person to pay attention to the quality of food they consume to ensure the body is getting enough of the nutrients it needs to perform at an optimal level. Alcohol also contains calories, but people should avoid consuming it in excess. The Dietary Guidelines for Americans, — suggest that female adults consume no more than one alcoholic beverage a day and male adults consume no more than two alcoholic beverages a day.

In the United States, an alcoholic beverage serving consists of around 14 g of pure alcohol. The following are the equivalents of one serving:. While most people think of nutrient-dense foods as containing high quantities of vitamins and minerals, they can also contain other health-promoting components such as antioxidants, amino acids, and essential fatty acids.

This is why nutrient-dense foods help decrease the risk of heart disease , type 2 diabetes , and other diet-related chronic illnesses. When a person wants to increase their caloric intake, it is still important to consume nutrient-dense foods. However, many nutrient-dense foods are also very low in calories, which poses a challenge.

Calorie-dense foods are foods that contain high amounts of calories relative to their weight. Some examples of calorie-dense foods include full-fat dairy products, fatty beef, oils, nuts, and seeds.

Not all calorie-dense foods are also nutrient-dense, so people trying to gain weight need to be mindful of the quality of foods they choose to consume. When a person eats or drinks, they get energy from calories, which are units of energy found in food and drinks.

Everybody needs calories to survive…. Here, learn how counting calories and considering portion sizes can help a person reach weight and fitness goals.

Also, find tips and tools that can…. The number of calories the body burns while a person is walking varies according to their sex, body size, and how fast they are walking. Learn more…. What are micronutrients?

Sea vegetables are highly nutritious. They are a good source of iodine, which is essential for optimal thyroid function. Garlic provides vitamins C, B1, and B6, calcium, potassium, copper, manganese, and selenium, as well as allicin, a sulfur compound.

While more research is needed, there is some evidence that allicin and garlic may help reduce the risk of heart disease by:. A high intake of vegetables from the garlic family has also been linked to a lower risk of gastrointestinal cancer.

Garlic is both tasty and healthy. Clams are a good source of B vitamins, particularly vitamin B They also provide vitamin C, potassium, selenium, and iron.

As with other fish, be sure to obtain shellfish that are sustainable and safe to eat , as some seafood can contain mercury and other toxins. Shellfish are some of the most nutritious animals found in the sea. Potatoes are good sources of potassium, magnesium, iron, copper, and manganese.

They also contain vitamin C and most B vitamins. If you eat them with their jackets, they are a good source of fiber. However, there could be various reasons for this. Potatoes are a high-satiety food, which means they are satisfying and filling.

Some research suggests they may be more filling than other high-carb foods, such as rice or pasta. This can help people manage their weight, as they are less likely to snack after eating potatoes. Potatoes contain a little bit of almost every nutrient you need.

They are filling and can provide large amounts of resistant starch. One function of the liver is to store important nutrients for the rest of your body. As a food, this makes it highly nutritious. Eating liver once per week is a good way to ensure that you get optimal amounts of these vital nutrients.

Liver is a highly nutritious organ meat containing large amounts of B vitamins as well as other healthy substances. Blueberries, for instance, contain anthocyanins and other polyphenols. Some research suggests these compounds can cross the blood-brain barrier and have a neuroprotective function.

The possible health effects of blueberries include:. The nutrients in blueberries may increase the levels of antioxidants in your blood and help protect your brain.

Eggs provide high-quality protein and healthy fats and are a satisfying food. Their high satiety value means you are less likely to be hungry soon after eating. As a result, eating eggs for breakfast may help with weight loss.

Egg yolks contain vitamins, minerals, and various powerful nutrients, including choline. Momordica charantia , also known as bitter melon or bitter gourd, is a cucumber-shaped vegetable with antioxidant properties.

It is commonly grown across parts of Asia, South America, and Africa, and has long played a role as a traditional medicine or medicinal food in some regions.

One g cup of cooked bitter melon contains 53 calories and also provides:. How can bitter melon benefit people with diabetes? Cocoa powder provides iron, magnesium, copper, and manganese, as well as antioxidants. A cup of cocoa made with milk but no added sugar can make a nutritious treat.

However, the amount of nutrients you can get from eating a reasonable amount of chocolate is unlikely to have significant health benefits. The American Heart Association recommends eating a little chocolate for enjoyment, but not for its health benefits.

Dark chocolate and cocoa are very high in minerals and antioxidants. Eating them regularly may provide various health benefits. No single food can provide all the nutrients you need, but potatoes are high in nutrients and relatively easy to produce in many places, making them the most important non-cereal staple crop worldwide and essential for food security in many places.

Fried potatoes and potato chips, however, may be detrimental to health due to added fat and factors related to processing. Baked potatoes in their jackets are likely the healthiest option.

It is not possible to identify a single healthiest food, but the healthiest diet will be one that contains a variety of fresh, plant-based foods and provides a range of nutrients. Some of the most nutritious foods you can eat are oily fish, eggs, avocados, potatoes, and green leafy vegetables.

The more processed a food is, the more likely nutrients are to be destroyed or unwanted nutrients — such as sugar — to be added. Dates are high in antioxidants, minerals, and other nutrients. They provide energy and can help sustain life in harsh desert conditions.

Some research suggests they may have health benefits. But, they do not provide protein or other nutrition you need long-term. People have also used potatoes as a survival food, but eating only potatoes would likely have a negative effect on your health.

Nutrient-dense foods are rich in nutrients relative to their calorie content. These include various healthy foods such as whole vegetables, fruits, cocoa, seafood, eggs, and liver. Typically, however, the best diet will always be one that contains as wide a variety of fresh foods as you can obtain and afford, as no single food can provide all the nutrients your body needs.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This is a list of 10 nutrients that are not found in animal foods.

For optimal health, it is best to include a variety of healthy plant foods in your…. Diet plays a major role in heart health. Eat these 17 heart-healthy foods to help keep your heart in top condition.

What you eat affects many aspects of health — including your skin. Here are 12 foods and beverages to add to your diet for better skin health. In order to feel full, you must balance out your veggies with higher energy dense foods.

By combining foods that are low in energy density— like leafy, cruciferous, and non-starchy vegetables, with those that are slightly higher in energy—e. starchy vegetables, whole grains, legumes, and seeds and nuts, you can enjoy a nutritious meal that satiates but will not make you gain weight.

Balancing the energy density of your meals will get you the best of all worlds—a satisfying, health-promoting diet that still allows you to lose the weight you want! We have developed a tool called The Four Foods Chart to help you achieve the right energy density balance in your diet depending on your goals.

The basic principle of the chart is simple: as you move around the wheel from green to orange to red pink , the energy density of foods increases. Using the chart, you can select the foods that deliver the right balance of energy density and satiety to meet your weight and health goals.

The first are mushroom s, which are not included because they are fungi, not plants. Nevertheless, the energy density of mushrooms falls in the lower end of the first category, i. The second food that is missing is avocados. A whole plant food, the avocado is high in fat.

For that reason, while technically a fruit, its energy density is situated at the higher end of the third category, i. The Four Foods Chart includes non -whole plant foods as well. They provide a bridge between your old way of eating and your new whole food, plant-based diet, as we explained in our article, The 5 Phases of The Plant-Based Journey.

While nuts are correctly classified as a high-energy food, they are still whole plant foods, and consuming them is linked to improved health and decreased risk of chronic disease. If you are looking to lose weight and maximize health, you should eat mostly from the green and orange whole food groups on the Chart.

Energy density provides you with a system to lose weight without scrimping on nutrition or starving yourself—a method that allows you to make healthier food choices without having to count calories ever again.

Go here to get a copy of the Four Foods Chart and start creating meals with a balanced energy density today. Rosane Oliveira combines a lifelong passion for nutrition with 25 years of genetics research to create programs that help people develop healthy habits on their journey towards a more plant-based lifestyle.

She is a Visiting Clinical Professor in Public Health Sciences and was the founding director of the first Integrative Medicine program at the UC Davis School of Medicine.

She completed her postgraduate studies in Brazil and did her postdoctoral training in immunogenetics and functional genomics at the University of Illinois at Urbana-Champaign. Hit enter to search or ESC to close. Nutrition Why Energy Density Is So Important By Rosane Oliveira, DVM, PhD November 29, August 12th, No Comments.

Home » Why Energy Density Is So Important Maintaining a healthy weight may protect us from chronic disease and lengthen our lives. But there is a better way! An efficient, easy weight management concept called energy density.

Let me explain. Why countingcalories is out and energydensity is in! via DrRosane.