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How can I include low energy-density foods to my meals?

  • Here are some tips for increasing the volume of low energy-density food in each meal:
  • Want to add a starter salad to your lunch or dinner? Remember to keep the energy density low. That means you can fill your bowl to the brim with greens, veggies, and low-fat dressing, but use only a very small amount -- if any -- of full-fat cheese or dressings, croutons or bacon bits.
  • When choosing soup as a first course or snack, make it broth-based, such as chicken with rice or vegetable soup. Creamed soups, chowders and hearty bean soups have more calories and higher energy density. They're better as main dishes.
  • Double the vegetables in your favorite recipes, from chili and beef stew to pasta or chicken salad.
  • Watch what you drink. Each regular soda adds 150 unneeded calories to your daily total. Instead, choose water, tea, coffee (not the fat-laden specialty drinks), diet soda, or add a splash of fruit juice to seltzer. Alcohol has a high energy density, so limit your daily consumption to one glass or less.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.