Choose Lower Calorie Density

Very low-calorie-dense foods have 0 to 0.5 calories
per gram. These include nonstarchy vegetables,
many fruits, skim milk and light nonfat yogurt.
Low-calorie-dense foods have 0.6 to 1.4 calories
per gram. These include starchy vegetables, cooked
grains (barley, rice, pasta), canned beans, canned
fruit, skinless turkey breast, low-fat fish and shrimp.
Medium-calorie-dense foods have 1.5 to 3.9
calories per gram. These include chicken breast,
whole-wheat bread, apple pie, bagels, lean ground
beef and dried fruit.
High-calorie-dense foods have 4.0 to 9.0 calories
per gram. These include baked and regular chips,
croissants, cookies, French fries, pretzels, oils, margarine,
cake and many other high-fat/high-sugar
foods.