Feel full on fewer kilo­joules

Healthy Food Guide (Australia) - - FEATURE -

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

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