Quote: » … we have to increase the quality of what you eat, not just reduce the quantity – Joel Fuhrman, MD
· Foods that are energy-dense contain a higher number of calories per serving.
· Sugar, alcohol and high-fat foods such as French fries and pastries are calorie dense, but nutrient-poor. Foods that fall into these categories have little-to-no fiber, vitamins, minerals or antioxidants. They contribute calories, but little else.
· Foods that are nutrient-dense contain a higher level of vitamins, minerals, phytonutrients, healthy fat, good source of lean proteins, and key complex carbohydrates. They contain good nutrients, little to no simple carbohydrates. They typically do not raise sharply the glycemic index as they are low in calories
· People who ate more nutrient-dense foods — such as vegetables and fruits, whole grains, low-fat dairy products, pulses (beans, lentils, peas,…) and lean sources of protein — weigh less than people who consumed foods that calorie-dense food.
· Another benefit of nutrient-dense foods is that they are often high in water and fiber, which increases their volume without increasing calories. Thus, they increase satiety and makes one feels full longer.
· For example, compare the volume of 100 calories of sliced raw apple to 100 calories of apple juice. About 2 cups of sliced raw apples contains 100 calories, while 1 cup of unsweetened apple juice contains 113 calories. You’ll feel more satisfied by eating the cup of raw, sliced apples compared to drinking the one cup of juice. In fact, the total volume of food that we consume directly impact our satiety.
· Take away message : *We can eat a larger volume of low- energy, nutrient-dense foods and lose weight while feeling satisfied*.
Important facts to remember about the calorie-dense food :
· Calorie-dense food are also referred to as *EMPTY* calories because they are low in nutrional contents, thus seen as « empty » in good nutrients
· Empty-calorie foods make up most of the long shelf life foods and beverages found in supermarkets and sold in vending machines such as chips, salted snacks, candy, soda, energy and sports drinks. They also make up most of the processed and ultra-processed food.
· Empty-calorie foods are cheaper and more readily available than nutrient-dense foods. HOWEVER, habitual consumption of these foods can have a