Search
Language
What is energy density and how to use it in your diet
Table of Contents
1. What is energy density
Energy density is the number of kilocalories delivered in a given volume of a given product. It is most commonly expressed in kcal/g or kcal/100 g, but it can also be expressed as k cal/ml (for beverages and other liquids). Its value is in the range of 09 kcal /g. There are four groups of products: with a very low energy density: < 0,6 kcal per g, having a low energy thickness: 0,61, 5 kcal (g), have an average energy thickeness: 1, 63, 9 kcal) /g, ?? have a high energy densities: > 4 kcal.2. It depends on the energy density
The energy density of a product depends on its composition. Fats, as the most energy-intensive macronutrient, have the greatest influence on increasing energy densities. A high proportion of water in the product will decrease it significantly.3. The energy density of the products
The lowest energy densities are water (0 kcal/g) and other non-energetic or low-energy liquids (coffee and tea without additives, zero beverages). Also very low are most low-fat fruits and vegetables, as well as broth-based soups (e.g. raisins, minced beans and some creams). This is mainly due to the high water content of these products. The low energy density group includes low fat (yogurt, yogurt, milk, etc.). The low fat content of lean meat and vegetable seeds, fast-fat seeds and whole grain seeds. In the latter case, it is important to note that, in some cases, it can be defined as a product with a high fat content (including fat content, fat content and fat content).4. How to check the energy density of the product
In everyday life, it seems sufficient to follow general principles regarding the energy density values of individual product groups. However, if there is any doubt as to which category a food belongs to, you can use the nutritional value table on each product. You can check the energy content information in 100 g and divide that number by 100 to get the energy value in 1 g. If a product delivers 284 kcal per 100 g, its energy densities are 2.84 kcal/g and it can be counted as an average-energy density group.5. Energy density and nutrient density
It is worth noting that energy density is not the same as nutrient density. The first concerns only the number of kilocalories supplied by products, while the second focuses primarily on the quantities of nutrients supplied in a given volume, which are both beneficial to health (e.g. fiber, iron, calcium, potassium, vitamins A, C and E) and disadvantageous (our fatty acids, fats, simple sugars, sodium). In practice this means that not all low-energy acid products will have a high density of basic nutrients.6. Energy density in your daily diet
The way energy density is used depends on the purpose of the diet. In a healthy, balanced diet aimed at maintaining body weight, it is important to take into account different groups of products. The basis should be those that are very low in energy, such as vegetables and fruits, which should be supplemented with low- and medium-energy whole grains, vegetable or animal sources of protein. However, in a healthy diet that aims to maintain weight, healthy fats vegetable oils, nuts and legumes should also be taken into account. It is also important to ensure that the amount of recreational energy added to a low nutritional value of the organism is more proportionate than the strategic value added to the body, e.g. if these products are high in fat or high fat, then the consumption of these products can be reduced by a small percentage of the weight of the fat consumed. But even if the production of these low-fat products is reduced to a very high percentage of that of the energy consumed by the body.
