Most non-starchy vegetables, such as leafy greens, broccoli, cauliflower, and bell peppers, are low in calories and high in water content.
Choose fruits with high water content, such as watermelon, strawberries, and cantaloupe. While fruits contain natural sugars, their fiber content can help offset the impact on blood sugar levels.
Skinless poultry, lean cuts of beef or pork, tofu, and fish are good sources of protein with lower energy density compared to fatty cuts.
Beans, lentils, and chickpeas are rich in fiber and protein, making them filling and low in calories.
Opt for whole grains like brown rice, quinoa, and oats. They provide more fiber and nutrients compared to refined grains, contributing to a lower energy density.
Soups made with a clear broth and loaded with vegetables can be filling while having a low energy density.
Choose low-fat or fat-free dairy products like skim milk, yogurt, and cottage cheese for a good source of calcium and protein with lower calorie content.
Popcorn is a whole grain and, when air-popped without excessive butter or oil, can be a low-energy density snack.