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Eat More, Weigh Less
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EAT MORE, WEIGH LESS

And run better. Yes, you can do all three. Here's how.

By Christie Aschwanden

PUBLISHED 07/28/2003

You don't have to weigh every morsel of food to figure its exact calorie density. You can use the following guidelines to guesstimate where a food falls.

Things that lower calorie density
Things that raise calorie density
Water (think fruit and vegetables) Fat (cream, butter, cheese, added fats)
Air (rice cakes, popcorn) Dehydration (dried fruits)
Fiber (whole grains)

Across the Spectrum

Here are some examples of foods that range from very low on the calorie-density scale, to very high. Very low density: (Less than 0.6 calories per gram)

Low density: (0.6 to 1.5 calories per gram)
  • Most cooked grains
  • Cereals with reduced-fat milk
  • Low-fat meats
Medium density: (1.5 to 4 calories per gram)
  • Meats
  • Cheeses
  • Salad dressings
High density: (4 to 9 calories per gram)
  • Pastries and cookies
  • Chocolate
  • Butter
  • Nuts

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