78 Calorie Density

Good Morning,


In our very first sessions we talked about the calorie density of foods by the pound. You may want to check out that chart that showed a comparison of the calories in foods from water and fiber (which have no calories) to fats and oils (which have 4,000 calories per pound); that works out to 120 calories per tablespoon. In terms of calories… that’s very expensive.


When we eat we want to not only satisfy our hunger drive but we need to feel satiated. (That’s just a fancy word for feeling full). Our stomach holds about one liter of food and when we eat enough nutrients and our stretch receptors sense fullness we stop eating. This is a really great system. But in order for that to work we have to supply the nutrition and the stretch.


Everyone, whether they are thin or fat, does the same thing when they eat. They eat until they are “full” and satisfied. We can compare various foods that equal approximately 300 calories and imagine which ones would satisfy our need to feel full.


Approximately 300 calories:

  • 1 cup of ice cream (could you eat a pint?)
  • 4 Chicken McNuggets (these things are little)
  • 2 ounces of potato chips (this is not many chips)
  • ½ Pizza Hut personal pan pizza (yes – one half of the personal pizza)



  • 12 medium carrots
  • 3 apples – 3 inch diameter
  • 4 cups of cherries
  • 2 baked potatoes
  • 15 cups of salad (no dressing)


Now be serious… you couldn’t eat 15 cups of salad or 12 carrots at one sitting… but you could eat a tiny cup of ice cream and more. So does that mean you can never have ice cream again? No. But you should understand what you are doing and eat it as a treat now and then… not every day.


Whether someone is thin or fat depends a lot on what they put on their plate. Are their foods calorie dense or calorie poor? Are they full of nutrients or devoid of them? We can control our health by understanding the calorie density of foods and then being sure to…


Choose Well

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