Many of you may not be familiar with calorie density. Simply put, when you have a lot of calories in a small mass, you have calorie dense food. The big question is; do we need to stay away from calorie dense foods? And to what degree? One thing that I have experienced is that most people who are overweight generally have a lot of calorie dense foods in their cupboards. And on the flip side, most slender people don’t have the foods that are calorie dense. So for anybody who struggles with weight issues, staying away from those calorie dense foods is critical.
One of the biggest issues is that a lot of people simply eat way too much food, and their bodies are accustom to mass quantities. But let’s take a look at the calorie density of potato chips vs the potato. A family size bag of potatoes has about 2,700 calories in it, and I could eat that bag within 30 minutes and still be hungry. Now it would take 15 pounds of potatoes to get the same amount of calories. That right! And I could actually eat 2 large potatoes totaling 300 calories and be stuffed.
You should now understand how calorie density works. There are a lot of so called ‘healthy foods’ that are just too packed with the calories to be worth eating. My wife always looks at those total calories, and simple says, ‘It’s not worth the calories’.
Look at oil, one of the highest calorie dense foods. One tablespoon of any oil is 120 calories. And there is no nutritional value whites ever. And what about energy. There is no energy produced by it either. And I know what a lot of you ill informed people are going to say… Oh, olive oil is good for you. or coconut oil is good for you. Well that is an absolute lie. While coconut oil and olive oil may have some characturists of good fats, they are still harmful becoming of the processing into an oil. Oil is the cause of type 2 diabetes and oil, even the so called good fats, can clog and coat the cells in a harmful way. And we have many more lessons coming up about the problems with oil. But for today, eat the coconut not the coconut oil. Eat the olive, not the olive oil. Eat the avocados and corn and soy, instead of the oils.
After all, has anybody ever heard of someone having an oil deficiency? No.! And that’s because it just doesn’t happen.
But back to the calorie density. The best foods to eat, that have the most volume with the least amount of calories is your vegetables. Then it is your complex healthy carbs, and then it’s your fruits. Now on the worst side as being the most unhealthy foods when it comes to calorie density. Meat products are extremely bad, cheeses are even worse. Sugar falls right into the ugly group. And the worst is the fat, and oil.
And watch out for a lot of those so called health bars and power bars. They are extremely calorie dense. And really have the wrong nutrients to be considered actually healthy. But that’s for another chapter too.
For now, stay away from those calorie dense foods. And for more information, and a chart of the foods and their calorie density, click the Deeper Knowledge below.

Deeper Knowledge:

Well, let’s look at some of the foods and their calorie density.
First, there are the breads: wheat and grains are extremely healthy for you when eaten whole, and they are generally not calorie dense. But when you process them into bread, they become very calorie dense. I can actually take a whole loaf of bread, press it down, and fit it into a small sandwich bag. And that little sandwich bag will have well over 2,000 calories in it. That’s right. people can go out to eat and eat bread constantly and it doesn’t fill you up like it would if you ate the whole grain.
Pastries: And if you add the sugar and oil to the flour, create a pastry, donut, or muffin, Now you have an extremely bad calorie dense food. Even the so called ‘health foods’ are often calorie dense. Add some salt to it and we will even make them so addictive that you will eat even more.
Sodas are calorie dense food. I really can’t even call it food. It could have hundreds of calories, and no nutritional value, and no true fuel for the body. Even the calorie free beverages can aid in you actually gaining weight. But that’s for another chapter.
Candy Bars: Look at the massive amount of calories in a little candy bar. Sometimes 400+ calories in a portion, And wait! There are 2.5 portions in some bars. For a thousand calories, I would have to eat 10 pounds of potatoes, or 25 pounds of rice.

There is also the question as to where those calories are coming from, fats of sugars? We will detail that out in later Baby Steps. But for now, lets just focus on the calories and volume.