The Diet Denominator: Fill Your Tank for Less

A practical guide to choosing low energy density foods

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The Diet Denominator is a diet/nutrition tool that helps you select foods that are energy lean.

Energy lean foods are lower in calories and higher in nutritional value compared with energy dense foods, which are high in calories but low in nutritional value.

By using this tool, over time, you will learn how to select foods that are energy lean (less energy dense). By doing so, you will fill up on fewer calories, select smarter foods that you still enjoy, and fell less hungry afterwards. This plan is based on the energy density of foods also known as volumetrics. Volumetric diet plans require that you make food choices consisting of items that are energy lean.

To use the tool, simply enter the number of grams and number of calories of your food item, and click calculate to get the Diet Denominator (energy density). Foods with a Diet Denominator at or below 2.5 generally make good choices depending on your usual diet. Even fast foods are required to provide nutrition information, which is usually available online and in the store. Below, you will also find some tables of common home made food items. The data for these are from the USDA Nutrient Database available at: http://www.nal.usda.gov/fnic/foodcomp/Data/

The Diet Denominator of Some High Energy Density Foods

Food Item

Food Energy (calories)

Weight (grams)

Diet Denominator

Pecans, halves

720

108

6.7

Brazil nuts

185

28

6.5

Walnuts, English, pieces

180

28

6.3

Mixed nuts with peanuts, oil, salted

175

28

6.2

Pork, cured, bacon, regular

110

19

5.8

Corn chips

155

28

5.5

Milk chocolate candy, with almonds

150

28

5.3

Potato chips

105

20

5.3

Noodles, chow mein, canned

220

45

4.9

Salami, dry type

85

20

4.3

Doughnuts, cake type, plain

210

50

4.2

Onion rings, breaded, frozen, prepared

80

20

4.0

Data for food items are from: http://www.nal.usda.gov/fnic/foodcomp/Data/

Diet Denominator of Some Common Food Items

Description of Food

Food Energy (calories)

Weight (grams)

Diet Denominator

Mixed nuts w/ peanuts, oil, salted

175

28

6.2

Milk chocolate candy with peanuts

155

28

5.5

Potato chips

105

20

5.3

Noodles, chow mein, canned

220

45

4.9

Nature valley granola cereal

125

28

4.4

Pork chop, loin, panfry, lean

335

89

3.8

Wheat cereal

100

28

3.5

Frankfurter, cooked

145

45

3.2

Ground beef, broiled, lean

230

85

2.7

Veal rib, med fat, roasted

230

85

2.7

Taco

195

81

2.4

Pancakes, plain, homemade

60

27

2.2

Turkey, roasted, dark meat

160

85

1.9

Avocados, California

305

173

1.8

Tuna, canned, drained, water, white

135

85

1.6

Turkey, roasted, light meat

135

85

1.6

Flounder or sole, baked, margarine

120

85

1.4

Spaghetti, meatballs, tomato sauce, canned

260

250

1.0

Apricots, dried, cooked, unsweetened

210

250

0.8

Peaches, raw, sliced

75

170

0.4

Broccoli, raw, cooked, drained

45

155

0.3

Peppers, sweet, raw, green

20

74

0.3

Data for food items are from: http://www.nal.usda.gov/fnic/foodcomp/Data/

Enter
Calories
Enter
Grams
Diet Denominator
My Comment

Try these examples
Pack of powdered donuts: 210 calories, 52 grams per serving. Albacore tuna: 110 calories, 85 grams per serving.

This free script provided by
JavaScript Kit

Try the free online energy density calculator here:

http:\\www.dietdenominator.com\dietdenominator.htm

All you need is the Nutrition Facts panel on your food item. Take a look at the sample chart below. See book for details.

Still not a believer?

Read about energy density diets at the Mayo Clinic here:

 

www.mayoclinic.com

More magazine articles appearing in Muscle and Fitness
written by Frank G. Bottone, Jr., PhD on Energy Density.

Long before it was popularized!

Be Water Wise (below left)

High Protein Diet and Hunger (below right)
Click for higher resolution pdf.

The Diet Denominator is available for purchase at leading online book retailers such as:† Amazon.com

Barnes and Noble.com

For more information, visit Dr. Bottoneís author page on Amazon.com at:

http://www.amazon.com/-/e/B001K8T0AC

Contact Information

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Articles written by Frank G. Bottone, Jr., PhD appearing in
Muscle and Fitness (below left) and Menís Fitness (below right).

Another article in the American Dietetic Associationís (ADAís) Weight Management Newsletter