Tips for creating a lower energy density diet (by British Nutrition Foundation)

Tips for creating a lower energy density diet

There are lots of simple ways to create a lower energy density diet. For example, you can reduce the energy density of a dish quite dramatically just by changing a few ingredients. The good news is that you don’t have to cut out any of your favourite foods, even if they have a high energy density. Having small portions of high energy density foods combined with plenty of lower energy density foods will keep the energy density of your diet low overall.

Here are some top tips for creating a lower energy density diet and helping you to lose weight without going hungry:

(1) Choose foods with a high water content, this includes dishes where water is added during cooking (e.g. soups and stews), as these tend to have a very low energy density.

(2) Add extra vegetables to starters or main dishes which will help to bulk them up, without adding extra calories e.g. add extra vegetables to stir fries, stews, chilli, pasta dishes and salads.

(3) Bulk up meals by adding extra pulses, such as beans, peas and lentils. Pulses are high in fibre and protein and filling, but low in calories e.g. add extra beans to a chilli, soup or salad. You could also add some extra rice or pasta to soups or salads to make them more filling.

(4) Use brown or wholegrain varieties of foods such as bread, breakfast cereals, rice and pasta. These contain more fibre which will help to fill you up for longer.

(5) Choose lean cuts of meat for dishes, trimming off any excess fat, and avoiding the skin on poultry. Select extra lean mince or use a vegetarian alternative, such as soya mince.  

(6) Add more liquids to dishes to help bulk them up without adding extra calories e.g. add extra tinned tomatoes to a chilli or pasta sauce.

(7) Avoid using too much oil or butter in cooking and try to use only a little butter on your bread or mayonnaise in sandwiches. You could also use reduced fat spread and mayonnaise as an alternative.

(8) Salads can be a great low energy density food, but not when they are smothered with high fat dressings! Try using low fat salad dressings, for example, those based on lemon juice or vinegar.

(9) Use up leftover vegetables to make soups and stews. Again, add extra pulses such as beans or lentils, to bulk up the dishes. Serve with some wholegrain rice or bread and you have a complete meal!

(10) Add extra fruit to desserts and use cream sparingly. You could use low fat yogurt or fromage frais as an alternative to cream.

Last reviewed July 2009. Next review due June 2013.