Low vs High Density Foods, NEAT, and Shifting Our Mindset...
Understanding Food Density
What is a high density food?
High density foods are foods that pack a large amount of calories into a small portion - either because the food is high in fat, high in calories, or the water has been removed. Take for example a favorite snack among many - dried mangoes. When a mango is in it's whole food form, it contains lots of water. When it's dehydrated, the water is removed leaving behind all of the fibers and sugars in a much smaller container.
So what is a low density food?
Low density foods are foods that are high in volume, usually because they contain a lot of water, fiber, or both. These are foods that even in large quantities, don't pack a lot of calories. Think - fruits and vegetables in their whole food form, lean meats, whole grains and legumes.
So what's better?
Neither is better or worse! They are both useful. Depending on your own personal fitness goals, knowing the difference can help you use high and low density foods to your advantage. For example, you might benefit from choosing more low density foods if:
You find yourself getting hungry often
You enjoy snacking throughout the day
You enjoy eating large portions of food
Your goal is weight loss
On the other hand, you might benefit from choosing more high density foods if:
You have a hard time gaining muscle
Have a hard time maintaining your weight
You have a low appetite, and often feel low energy because of it
You are fueling for an activity that is very time consuming or physically demanding
So how do we apply this information to real life? Well, here are some food swaps ideas that might help you make choices that better align with our goals:
Low density: a bowl of fruit, versus high density: that same bowl of fruit blended into a smoothie or pressed into a juice.
Low density: chicken breast with skin removed, versus high density: chicken thighs with skin on.
Low density: a bowl of whole grain rolled oats cooked with milk, versus high density: a bowl of granola or trail mix.
Low density: a side of rice and beans, versus high density: a side of mac n cheese.
Low density: tomato based sauces like salsa or marinara, versus high density: oil or cheese based sauces like garlic aioli, ranch dressing, or queso.
ACTION ITEM:
Act your way into thinking different.
Actions can shape our thoughts just like thoughts can shape our actions, but sometimes it's easier to act our way into thinking different, than think our way into acting different.
If you are trying to create a new habit, or put an end to an old habit, ask yourself:
What kind of person practices the habit I am trying to solidify, or doesn't practice the habit I am trying to drop? What kind of behaviors does that person engage in? How can I engage in behaviors that would illustrate the mindset of this hypothetical person?
By changing our behavior, we can shift our mindset based on past actions.