The items on the following chart are all relatively low in calorie density and high in moisture content and fiber. They are also low in fat. Listing foods by the calories per pound is a good way to compare their calorie density.
Category
Products
Calories per pound
Calorie Density
Vegetables
all
65-195
very low
Fruits
all except avocado
135-425
low
Nonfat dairy
nonfat milk, yogurt
180-400
low
Egg whites
nonfat egg substitute
226
low
High-water carbs
potato, peas, beans,
300-600
moderately low
pasta, rice, barley,
cooked cereals
Poultry & fish
lean poultry
450-650
moderately low
lean fish, shellfish
High Calorie Density - Limit These Selections
Fat is an energy-dense food. Olive oil, lard, vegetable oil, and shortening are all in the 4,000-calories-per-pound range. This is much higher than fruits and vegetables and other foods shown in the chart above. If you lower the fat in your diet, you should not replace it with refined carbohydrates like sugar. It is important to choose your fats wisely. Nuts, avocados, and olives all have good fats. Cheese, fatty meats, fried foods and processed foods have fats that are harmful for your heart.
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.
Fat is Calorie Dense
Low Calorie Density - Choose These More Often
The items on the following chart are all relatively low in calorie density and high in moisture content and fiber. They are also low in fat. Listing foods by the calories per pound is a good way to compare their calorie density.
High Calorie Density - Limit These Selections
Fat is an energy-dense food. Olive oil, lard, vegetable oil, and shortening are all in the 4,000-calories-per-pound range. This is much higher than fruits and vegetables and other foods shown in the chart above. If you lower the fat in your diet, you should not replace it with refined carbohydrates like sugar. It is important to choose your fats wisely. Nuts, avocados, and olives all have good fats. Cheese, fatty meats, fried foods and processed foods have fats that are harmful for your heart.
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.
Are You Drinking Tea
Great Frozen Dinner