Nov 17, 2021

Have you heard of high volume or low volume foods?

The calorie density of a food is based on its macronutrient content and balance. Foods high in fat and/or more concentrated in sugar are considered “low-volume foods”, given that fat contains more than double the number of calories per gram compared to protein and carbohydrates, while foods high in fiber and/or water content are considered “high-volume foods”, given that both fiber and water provide little to no calories per gram.

Some examples of high volume foods are:

Spinach, Apples, Kale, Fruits

Foods that are low volume are things like:

Cheese, butter, oil, high fat meats, nuts, sugar, honey

There are also foods in the middle which are mid-volume foods and are things like:

Whole grains, lean meats, root vegetables

Eating higher volume foods is a way to increase nutrient density, help you to feel satiated and full without increasing your overall calorie intake too much. Think about it like this, which meal will provide more satisfaction, fullness and satiation?

Low volume: 1/3 cup of granola?

High volume: 1 cup of non-fat greek yogurt, 1/2 cup berries, 2 tbsp. granola?


Low volume: Protein Bar

High volume: mixed greens, tomatoes, cucumbers, blueberries, avocado, grilled chicken, low fat dressing?

Choosing higher volume foods the majority of the time, will help you,

  • feel full and satisfied
  • eat more food
  • increase fiber and micronutrients
  • burn more calories (whole foods require more energy to breakdown)

Try adding more volume to your meals and see how you feel!


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