Diet and Supplements

The brain and body need macronutrients that include carbohydrates, fats, and protein in the right amounts to energize the body. About half of the calories should come from carbohydrates, 30% from fat, and 20% from protein. Food energy density is the amount of energy, represented by the number of calories, in a specific weight measurement.

Food Energy Density

Energy density is determined by the proportion of macronutrients - protein, fat, carbohydrates, fiber, and water.

 

• Energy-dense foods are high in calories per serving.
• Foods with large amounts of fiber and water have a lower density.
• Foods high in fat have an increased energy density.
• An example of a high-energy-density food is a donut because of the high-calorie count from the sugar, fat, and small serving size.
• An example of a low-energy-density food is spinach because it only has a few calories in a whole plate of raw spinach leaves.

Energy Dense Foods

Energy-dense foods contain a high number of calories/energy per gram. They are typically higher in fat and lower in water. Examples of energy-dense foods include:

 

• Full-fat dairy
• Butter
• Cheese
• Nut butter
• Fatty cuts of meat
• Starchy vegetables
• Thick sauces
• Nuts
• Seeds

 

Less nutrient-dense foods include:

 

• Sweets
• Deep-fried foods
• French fries
• Pasta
• Crackers
• Chips

 

Foods like soups and beverages can be either high or low energy density depending on the ingredients. Broth-based soups with vegetables usually have low density while creamed soups are energy-dense. Non-fat milk is less dense than regular milk, and diet soda is less dense than regular soda.

Low Energy Dense Foods

• Foods with low energy density include high-fiber green and colorful vegetables.
• Foods with low energy density are often nutrient-dense, which means they have plenty of nutrients per serving size.
• Many fruits, berries, and vegetables are low in calories, high in fiber, and packed with vitamins and minerals.
• Foods high in water content like citrus fruits and melons are usually less energy-dense.
• Low-calorie foods often have a low energy density, but not always.
• It's important to read nutrition labels to know how many calories are being provided daily.

Weight Management

• Weight management is about watching how many calories are taken in and how many calories are burned.
• Filling up on foods with low energy density will cause the body to feel satisfied while eating fewer high-density calories.
• Plan all meals so they include foods with a low energy density and high in nutrients.
• However, the opposite can happen if individuals eat mostly low-energy-dense foods, will need a larger volume of food to fill up, and as a result, will take in more calories.
• This is not ideal for losing weight, but it could be helpful if trying to gain weight.
• High-energy-dense foods that are nutritious include avocados, nuts, and seeds.

Adjustment Recommendations

Add More Fruits and Vegetables To The Plate

• At least half of a plate should be covered with low-calorie fruits and vegetables.
• Berries are sweet and delicious and provide antioxidants
• Leave a quarter of the plate for the protein, and the remaining quarter can hold a serving of starchy foods like pasta, potatoes, or rice.
• Eating more fruits and vegetables will partially fill the body leading to eating less high-energy-dense foods.
• Picky eaters should try various recipes, sooner or later, they will discover something they enjoy.

Start With Salad or a Bowl of Clear Broth Soup

• Soups and salads will fill the body before the main energy-dense course like pasta, pizza, or another high-calorie food.
• Avoid heavy cream-based salad dressings and creamed soups.
• Water has zero calories and drinking a few glasses can help suppress the hunger until the next meal, or a low-density snack.

From Consultation to Transformation 

 

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

 

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

 

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

https://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_energy_density.pdf

 

Fernandez, Melissa Anne, and André Marette. “Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties.” Advances in nutrition (Bethesda, Md.) vol. 8,1 155S-164S. 17 Jan. 2017, doi:10.3945/an.115.011114

 

Horgan, Graham W et al. “Effect of different food groups on energy intake within and between individuals.” European Journal of Nutrition vol. 61,7 (2022): 3559-3570. doi:10.1007/s00394-022-02903-1

 

Hubbard, Gary P et al. “A systematic review of compliance to oral nutritional supplements.” Clinical nutrition (Edinburgh, Scotland) vol. 31,3 (2012): 293-312. doi:10.1016/j.clnu.2011.11.020

 

Prentice, A M. “Manipulation of dietary fat and energy density and subsequent effects on substrate flux and food intake.” The American Journal of clinical nutrition vol. 67,3 Suppl (1998): 535S-541S. doi:10.1093/ajcn/67.3.535S

 

Slesser, M. “Energy and food.” Basic life sciences vol. 7 (1976): 171-8. doi:10.1007/978-1-4684-2883-4_15

 

Specter, S E et al. “Reducing ice cream energy density does not condition decreased acceptance or engender compensation following repeated exposure.” European Journal of clinical nutrition vol. 52,10 (1998): 703-10. doi:10.1038/sj.ejcn.1600627

 

Westerterp-Plantenga, M S. “Effects of the energy density of daily food intake on long-term energy intake.” Physiology & behavior vol. 81,5 (2004): 765-71. doi:10.1016/j.physbeh.2004.04.030

There’s a variety of foods that can help provide the body with the necessary amount of energy to perform well and the timing of each meal is also important towards the effect of energy levels during exercise.

An individual should eat a meal predominantly consisting of complex carbohydrates approximately 3 to 6 hours before a workout. Carbohydrates contain glucose, which is the body’s main source of energy for muscles during physical activities. Because carbohydrates are easy to digest, they can actually help the body use fat during exercise. Whole grains, brown rice, couscous, millet, quinoa, and bulgur are examples of complex carbohydrates and these can supply lasting energy to the body.

When it comes to protein and fat, these are not the body’s substantial energy provider but adding them to your diet can supply enough fuel for endurance exercises like running and long-distance biking. Adding lean sources of protein and healthy fats to the same pre-workout meal 3 to 6 hours before exercise provides a richer, more balanced meal. Flank steak, salmon, chicken breasts, lean ground turkey, and tuna are examples of lean protein sources. Canola oil, walnuts, almonds, olive oil, and flaxseed oil are examples of healthy fats to also include.

Eating a balanced meal made up of carbohydrates, lean proteins, and healthy fats is essential towards providing the body with the necessary nutrition it needs to be able to perform to its fullest capabilities. But, pre-workout hydration is equally as important as pre-workout nutrition. Dehydration can often lead to fatigue and loss of coordination. Individuals who participate in strenuous physical activity or exercise should be drinking from 16 to 24 oz. of water an hour before workouts and drink 8 oz. of water every 15 minutes during exercise.

Our body depends on the energy we provide it with to function fully and effectively throughout the day. The type of food we eat and the amount of water we consume are important for maintaining a healthy lifestyle.