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From: Jeff Novick, MS, RD, LD, LN (
Subject:         Re: and speaking of calories
Date: September 18, 2008 at 12:58 pm PST

In Reply to: Re: and speaking of calories posted by ellie on September 18, 2008 at 12:08 pm:

>>> It also means some things I really have relied on a lot, like beans, brown rice, oatmeal, beans, sweet potatoes,

These foods are fairly low in calorie density and are highly recommended. Outside of fresh fruits and veggies, they are in fact, the foods that are lowest in calorie density and highest in nutrient density, so they would be good choices. If you wanted to, you can easily lower the calorie density of any of these by mixing in veggies and/or fruits. ie, a bowl of oatmeal and fruit or a plate of rice and veggies. This will lower the calorie density even further.

>>some nuts

Nuts are very high in calorie density and if consumed should be limited. And ounce or two a day is plenty for most people.

>>and limit myself to piles and piles of leafy greens.

While Greens are some of the foods lowest in calorie density and highest in nutrient density, and I think you should include lots of them, I am not and would not recommend that be the main focus of your diet. For most people, it would be impossible to get in enough calories from them as they are only around 100 calories per pound and for most people, even 1-3 lbs is an enormous amount which would only be around 100-300 calories.

If excellent health is your goal and you have not been eating and living healthy, then yes, you will have to make some changes.

The principles of calorie density and good health work regardless of your age, gender, size, activity level or weight.

In Health

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