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The Diet Denominator: Fill Your Tank for Less

A practical guide to choosing low energy density foods

Online Diet Tool

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 is available for purchase at leading online book retailers such as:  Amazon.com

Barnes and Noble.com

For more information, visit Dr. Bottone’s author page on Amazon.com at:

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

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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/