Is this the secret to filling up on fewer calories?

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Ever wondered how to enjoy tasty meals without consuming too many calories? The key is to choose foods with low energy density. 

In a nutshell: energy density is the number of calories in the portion of food you eat, relative to its weight.

• High energy dense foods, like cheesecake or potato chips, pack many calories into small amounts, making it easy to over-consume calories without realizing it. 

• Low energy dense foods, like fruits and vegetables, offer fewer calories but more volume, helping you feel full and satisfied without overeating.

Here's how to get more bulk for your caloric buck: 

Breakfast:

• High energy density meal: a single glazed donut
• Lower alternative: a bowl of oatmeal topped with fresh berries and a sprinkle of cinnamon 

Lunch:

• High energy density meal: a slice of pepperoni pizza
• Lower alternative: a grilled veggie wrap on a whole-grain tortilla, mixed veggies, part-skim mozzarella, and a touch of marinara sauce

• High energy density meal: a bacon cheeseburger
• Lower alternative: a lean ground turkey burger, topped with a slice of low-fat cheese on a whole-grain bun served with a generous side salad

The Mayo Clinic Diet is packed with science-backed strategies to help you achieve a healthy weight. Join today and get 3 months free.