Considering a food\'s of energy density is especially useful in planning diets f

Question

Considering a food's of energy density is especially useful in planning diets for weight management. Food with a high energy density can help with weight gain, whereas those with a low energy density can help with weight loss. Give some examples of foods that you might suggest for a client who wants to gain weight and some that might be appropriate for a client who is trying to lose weight. Considering a food's of energy density is especially useful in planning diets for weight management. Food with a high energy density can help with weight gain, whereas those with a low energy density can help with weight loss. Give some examples of foods that you might suggest for a client who wants to gain weight and some that might be appropriate for a client who is trying to lose weight.

Explanation / Answer

It is better to choose food accordingly based on the density of energy they contain for healthy gain or loss of body weight.

Low Density Food  include foods that are high in water content and fiber but low in fat.

Examples are

fresh fruits and vegetables ( carrots, broccoli, spinach, lettuce, asparagus, bell peppers, all green leafy vegetables etc) Either cooked or raw contains lesser calories on average less than 50 calories per cup.

fruits such as peaches, kiwi fruit, melons and berrries ( low sugar fruits)

soups and stews /porridges ( with more water and vegetables)

yogurt ( low fat)

Breakfast cereals with skimmed milk

Whole meal( oatmeal, brown rice, whole wheat)

Lean protein foods (bean and legumes, egg white, lean meat- chicken breast, Fish - salmon, tuna)

High Density Food include foods which are high fat, protein and carbohydrates.

Examples are

Confectionary foods like biscuits, cookies, chocolates

Fruits such as, banana, avocado, figs, apricots, dates, coconut meat and other high sugar fruits

Vegetables like potato and other rooted vegetables, sweet potato

Nuts like Almonds, walnuts, peanuts, hazelnuts etc.

Dried fruit such as Raisins, dates, prunes etc

High-fat dairy products include Whole milk, full-fat yogurt, cheese, cream.

Poultry foods such as ground pork, turkey bacon, lamb shoulder, chicken (dark meat & drum stick)

Oily fishes like mackerel, sardines, shad etc

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