Why is thinking about a food’s calorie density useful?
Rolls: Research has shown that the amount (or weight) of food that people report eating on a daily basis is more consistent than their calorie intake. If people reduce the calorie density of their food choices enough, they can continue to eat the same amount of food, but take in fewer calories. For example, if you take the calorie density down by 30 percent, many people will eat 30 percent fewer calories without feeling hungry and without compensating for those calories at a later meal. AICR: How do you lower the calorie density of a meal? Rolls: By adding in more fruits and vegetables (water-rich foods) or taking a little bit of fat out. AICR: Can you provide an example? Rolls: Sure. Take an ordinary sandwich. Start with a small portion of lean meat, substitute the mayonnaise with mustard, bulk it up with your favorite veggies and add a whole-grain, high-fiber bread. On top of that, don’t drink the soda (have water instead) and eat some fruit. In the end, you can end up with some sign
