Fresh ideas, expert tips, news, and inspiration
for your whole-food, plant-based lifestyle.
the
NEWS & NOTES
Calorie density is the measure
of calories in a given weight
of food, often expressed as
calories per pound. High-
calorie-density foods pack
a lot of calories per pound;
low-calorie-density foods don’t.
Most whole, unprocessed
plant foods are low in calorie
density, which means you can
eat a lot of those foods, feel
satis�ied, and still lose weight.
You’ll also be getting more
vitamins, minerals, �iber, and
phytochemicals with every bite.
It’s the Key to
Lasting Weight Loss
WHAT IS
CALORIE
DENSITY?
What 480 calories
looks like
4 Tbsp. olive oil All these tasty foods
=
For more weight-loss tips, see page 8.
Calories/lb.
70–
200–
300–
400–
500–
The Calorie Density Scale
Food
Nonstarchy vegetables
Fruits
Tubers and starchy vegetables
Whole grains
Legumes
550
750
1,1 5 0
Whole wheat pasta, cooked
Avocado
Whole wheat bread
Pure sugar 1,
Nuts and seeds 2,
Oils 4,
6
