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Understanding Caloric Density

April 25, 2008

In recent years, the idea of eating more and weighing less has become popular. Why not? The trick is to understand caloric density or volumetrics, which means you can eat as much as you want of foods that are nutrient-rich and low in calories. For example one package of Oreos is 2,200 calories. For that same amount of calories, someone could consume 1 pound of carrots, 1 pound of papaya, 1 pound of apples, 1 pound of onions, 1 pound of lettuce, 1 pound of kale, 1 pound of tofu, 1 pound of 2% cottage cheese, 2 pounds of cantaloupe, 2 pounds of celery and 2 pounds of cucumber.

Your body only needs a certain volume of food each day. If you’re having a bowl of soup, your body doesn’t know if that bowl of soup has 100 calories or 1,000 calories. It just eats a bowl of soup. When you choose foods with a low caloric density, you can feel full without packing on the pounds.


About the author

Joshua Rosenthal is the Founder and Director of the Institute for Integrative Nutrition. He has worked in the nutrition field for more than 25 years, teaching at the school alongside health leaders including Andrew Weil, Deepak Chopra and Barry Sears. At Integrative Nutrition students are trained as Health Coaches, receiving the holistic nutrition education necessary for them go out into the world and help others improve their health and happiness.