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I get RealAge Tips emailed to me weekly and every once in awhile they send a gem. This week it was about low energy density foods and how they contribute to weight loss.

When you eat more foods that are dense in everything but fat and calories — think juicy melons, pears, cucumbers, broccoli, and berries — it not only helps keep you slim but also revs up the nutritional quality of your diet.

When I started Weight Watchers, particularly the Flex plan, it became very clear to me, what types of foods gave me more “bang for the buck”. I have never lied about this I liked to eat and it seems that Flex plan taught me to eat low energy density foods.

After reading the RealAge Tip, I started to do research about energy density and found this great article written by the MayoClinic,

…the concept of energy density can indeed help you feel satisfied with fewer calories.

So what are Low Energy Density foods? You probably guessed it, fruits, vegetables and whole grains. Here is a partial list of foods listed by their Energy Density Index as posted on BPersonal.com

EDI

FOOD

1

lettuce

2

spinach

2

cucumber

2

fruit salad

2

strawberries

2

zucchini

2

broccoli (raw/steamed/boiled)

2

asparagus

3

tomato

3

eggplant

3

green beans

3

asparagus

3

mushroom

3

watermelon

4

carrot

5

peaches

5

pineapple

6

pumpkin

7

cherries

7

low-fat soy milk

7

apples green

7

parsnip

7

egg white cooked

7

milk low fat

7

rolled oats cooked

7

apple red

8

eggplant grilled

8

mango

9

lentils cooked, no oil

10

milk regular

11

yogurt low fat

17

flounder

24

pink salmon pan fried no oil

45

french fries

50

bacon

65

cheese

100

chocolate

130

butter

I thought all this was interesting and maybe it will help us decide what to grab next time we want a snack. ;~)

So today, I made mashed potatoes again (what a great winter comfort food) but this time no milk, just a bit of broth and they cam out delicious! No added fat and so it’s just the points for the potato.

You will notice I’m skipping the workout goal this week. I know this isn’t a good excuse but I’m too busy this week. I’d rather be realistic then make a goal I know I can’t attain.

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