Feel full on fewer kilojoules
Eating fatty and sugary foods will disrupt our natural
Most of us eat the same volume of food every day. Choosing foods with a high volume for few kilojoules can help us to feel full without gaining weight.
Compare a cup of carrot sticks with a cup of potato chips, for example. The crudités weigh more, yet only have a tenth of the kilojoules of the chips. This means the carrots have a low ‘energy density’. Dietitians use this term to describe how much energy (kilojoules or calories) a food provides per gram.
Foods that contain plenty of water add bulk to meals with zero kilojoules. Fruit and vegies are prime examples, particularly watermelon, berries, zucchini, spinach and carrots. These low energy-dense foods tend to also be high in fibre and low in fat. Other examples are whole grains, pasta and rice, which you cook in water. This lowers their energy density even more. Low-energy