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Energy Density (ED)
All foods have a certain number of calories within a given amount or volume. ED is determined by how much air, fiber, and water the food contains.
Some foods which have little fiber or water, such as desserts, candies and processed foods, are high in ED. This means that a small volume of that food has a large number of calories.
Other foods with more air, fiber, or water - such as vegetables and fruits - have low ED. These foods provide a larger portion size with a fewer number of calories. The fiber and water in low ED foods also provide the additional benefit of helping us feel more full when we eat them.
To Use ED for Weight Management
You can use the Nutrition Facts on food labels to help you use ED for weight management.
On the label, locate the weight of the Serving Size in grams and the calories per serving:
- If the number of calories is smaller than the number of grams = Low ED, enjoy satisfying portions of that food
- If the number of calories is equal to or up to twice the number of grams = eat moderately and watch portion size
- If the number of calories is more than twice the grams= high ED, limit your portion to a small amount.
In the Nutrition Facts panel below, you can see the serving size is 228 grams and the calories per serving is 250 calories. The calories are slight higher than the weight in grams which indicates to eat moderately and watch your portion size.
A great tip for lowering the ED of a food is to increase the water and fiber (and nutrition!) by adding veggies or fruits. See the recipes below for examples of how to alter traditionally high calorie, high ED recipes.
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Vegie-stuffed Macaroni and Cheese
8 ounces dry, whole wheat elbow macaroni, fusilli, or penne
2 tablespoons whole wheat bread crumbs
1 teaspoon melted butter
1/4 teaspoon paprika
1- 3/4 cups nonfat milk
3 tablespoons all-purpose flour
1- 1/2 cups shredded, reduced-fat cheddar cheese
1 cup 1 percent fat cottage cheese
1/4 cup grated Parmesan cheese
Pinch grated nutmeg
1/2 tsp. salt
Pinch freshly ground black pepper
6 cups shredded fresh spinach (about 1 pound) or 2 cups chopped fresh broccoli florets
1- 1/2 cups canned diced tomatoes, with liquid
- Preheat the oven to 375 degrees.
- Lightly coat a 9-by-13-inch baking dish with cooking spray.
- Cook the pasta according to the package directions. Drain and set aside.
- Mix the breadcrumbs, butter, and paprika in a small bowl and set aside.
- Heat 1- 1/2 cups milk in a 4- to 5- quart saucepan over medium-high heat until steaming.
- Whisk the remaining 1/4 cup milk and the flour in a small bowl until smooth. Add to the hot milk and cook, whisking constantly, until the sauce thickens and simmers, 3 to 7 minutes. Remove the pan from the heat.
- Add the Cheddar to the white sauce and stir until the cheese is melted. Stir in the cottage cheese, Parmesan, nutmeg, salt, and pepper. Stir the pasta into the cheese sauce.
- Spread half of the pasta mixture into the baking dish. Spread the spinach or broccoli evenly on top, then the diced tomatoes. Spread the remaining pasta over the tomatoes and sprinkle with the breadcrumb mixture.
- Bake until bubbly and golden, 25 to 30 minutes.
6 (1-1/2 cups) servings; each: 330 calories, ED 1.0, Carbohydrates 38 g, Fat 9 g, Protein 25 g, Fiber 5 g.
Baked Berry French Toast
1 egg
4 egg whites
1 cup fat-free milk
1/4 tsp baking powder
1/2 tsp vanilla extract
6 Tbsp sugar, divided
1/2 tsp cinnamon
8 slices day old whole wheat bread
2-1/2 cups EACH frozen unsweetened raspberries and strawberries
1 Tbsp cornstarch
- Preheat the oven to 400 degrees. Spray a 9-by-13-inch baking dish with cooking spray.
- Whisk the egg and egg whites, milk, baking powder, vanilla, 3 Tbsp sugar, and cinnamon.
- Combine the frozen berries, 3 Tbsp sugar, and cornstarch and spread evenly on the bottom of the baking dish (no need to defrost the frozen berries).
- Arrange bread slices on top of berries. Pour egg mixture over bread. Push bread slices down so egg mixture covers/coats the bread. Let set 10-20 minutes before baking (or cover with plastic wrap, refrigerate overnight, and bake uncovered the next morning).
- Bake until the bread is golden brown and the berries are bubbly, 25-30 minutes (30-40 minutes if it's been refrigerated).
- Place 2 slices of the French toast and some of the berry mixture on each plate. Serves 4.
Calories per serving: 315, ED 1.1, Carbohydrate 66 g, Fat 3 g, Protein 9 g, Fiber 7 g
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