Energy Density: Reduce calories yet satisfy your appetite with foods high in fiber and water

In our book ("A Guy's Gotta Eat, the regular guy's guide to eating smart," Marlowe & Co., 2004), registered dietitian Deanna Conte and I suggested that smart nutrition is based in having the right foods around the house and knowing simple preparation methods. The enthusiastic eater need not spend a lot of time counting calories or fat grams when he learns how to eat lots of fruits, vegetables, whole grains and quality, low-fat proteins. Particularly by filling up on produce, there's little room for excessive fat or simple carbohydrates, even while your appetite is well sated.

It's a very simple concept, and now some credible research by a highly respected nutritionist bears it out.

Dr. Barbara Rolls, professor of nutritional sciences at Pennsylvania State University, advocates a concept called energy density as a means to reduce overall caloric intake. Energy density is essentially a formula that factors total calories against the sheer mass or volume of foods. More than a theory, her research shows that low ED foods help you feel full even when the total caloric intake is less. Tests on human subjects indicate it works to shed unwanted pounds.

Examples: High ED foods include ice cream, where a pint of super premium brands (Ben & Jerry's, Haagen Dazs and others) might be 1200 calories or more - because almost no one stops at a single 300-calorie serving, which is a 1/4 pint. Substitute a pint of strawberries, sprinkled with dark chocolate shavings and maybe some fat-free yogurt or kefir, and your caloric intake is well under 25 percent (300 calories) of the ice cream. Wait five minutes and you'll feel just as full, even as you savor a helping of self-respect.

Other high ED foods: Animal proteins accompanied by saturated fats (worse: spare ribs; much better: skinless breast of chicken), cheese and other full-fat dairy. Cold-water fish (salmon, herring, sardines, anchovies) and nuts (walnuts, almonds) are also higher ED selections, but their fats are favorably unsaturated and contain Omega 3 fatty acids, essential to brain, heart and skin health.

Fruits and vegetables rank a low (good) ED because they are full of fiber and water and contain far fewer calories. Any time you want to go whole-hog-low-ED, eat a broth-based (not creamy) soup filled with chopped vegetables. Or, when you feel hungry eat an apple, including prior to a meal. Both fill you up so that you eat less later. When you consider the hundreds of phytochemicals with antioxidant properties in produce (fresh and frozen), you realize you get a double dose of good health eating low ED foods.

Other ways to reduce ED in meals:

• Can't live without mac-and-cheese? Add a bag or two of frozen vegetables in the last minute of boiling the macaroni.
• Thinking about pizza? Cut back on ED sausage, pepperoni and double cheese layers, add more vegetable toppings. Also, cut your order size down (extra large to large, or large to medium) and get a large green salad to eat first.
• Any meal made at home: Fill 3/4 of your plate with green salad or steamed vegetables. The remaining ¼ plate is for meat and potatoes (if any).
• Milkshake versus fruit/yogurt smoothie: In a blender, puree frozen fruit (berries, mango, peach, etc.) with fat-free dairy (yogurt, kefir, skim milk). Add a handful of walnuts and maybe apple slices. Make sure at least half the volume is the fruit.
• Huge salad night: Chop yesterday's leftovers, then mix with a little olive oil and perhaps lemon juice, Tabasco sauce and mustard. Sprinkle mix over a large bowl of chopped lettuce. For added protein, add Garbanzo, black or red kidney beans and a little bit of Parmesan or Romano cheese.

Begin to make a habit of diluting higher ED foods with fruits and vegetables and you might well cut down total daily caloric intake. Should you be able to reduce a day's intake by 600 calories, you'll lose ten pounds in three months, 20 in six and 30 pounds in nine months.