Weight loss

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The concept of energy density

Energy density is the number of calories (energy) in a given amount (volume) of food. For weight control, your best bets are healthy foods that provide low energy with high volume. By choosing foods that are low in calories, but high in volume, you can eat more and feel fuller on fewer calories. Certain foods, such as fruits and vegetables, tend to be low in energy density — they're low-calorie foods.

So what about raisins? They actually have a high energy density — they pack a lot of calories into a small package. For example, 1/4 cup of raisins has about 100 calories.

1. USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov. Accessed Jan. 25, 2013.
2. Wendy's Baconator Single: Nutrition facts. http://www.wendys.com/food/Nutrition.jsp. Accessed Jan. 25, 2013.
3. Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. Jan. 25, 2013.
4. Hensrud DD, et al. The Mayo Clinic Diet. Intercourse, Penn.: Good Books; 2010.