Foods that have a low calorie density

Most natural foods have a very low calorie density. These include:

• Vegetables. Most green vegetables have the lowest calorie density of all foods because they’re primarily made up of water, fiber, and a very small number of carbs.
• Meat and fish. Lean proteins like chicken, white fish, and turkey have a low calorie density, yet fattier meats and fish have a moderate to high density.
• Fruits. These have a low calorie density because of their high fiber and water content. Berries and other watery fruits tend to have the lowest density.
• Milk and yogurt. Reduced-fat milk and yogurts with no added sugar also have a low calorie density and provide a good source of protein.
• Eggs. Whole eggs are a protein-packed superfood with a moderate calorie density, especially when combined with vegetables.
• Starchy carbs. Some natural starchy carbs like potatoes, legumes, and other root vegetables have a low to moderate calorie density. This is especially true once they’re cooked, as they fill with water.
• Sugar-free drinks. These beverages, such as water, coffee, and tea, have a low calorie density and can help keep you full.

There is no reason to eliminate high-fat foods completely. Just keep your intake moderate. Many healthy high-fat foods, such as nuts, avocados, and olive oil, may contribute to weight gain if you eat too many of them.