The Ultimate Guide To Free Calorie Density Resources

A place to get your questions answered from expert dietitian Jeff Novick, RD

Moderators: JeffN, Heather McDougall, carolve

The Ultimate Guide To Free Calorie Density Resources

Postby JeffN » Wed Jun 24, 2015 1:41 pm

The Ultimate Guide To Free Calorie Density Resources
Jeff Novick, MS, RDN

"Calorie density is the simplest approach to healthful eating and lifelong weight management. This common sense approach to sound nutrition allows for lifelong weight management without hunger; more food for fewer calories, and is easy to understand and follow. As such, I have put together the *Ultimate* resource guide of the best FREE information on calorie density on the internet."


A few resources from me...

1) A Common Sense Approach To Sound Nutrition
http://www.jeffnovick.com/RD/Articles/E ... ition.html

Image

2) Maximizing Weight Loss: How To Fine Tune Calorie Density
http://www.jeffnovick.com/RD/Articles/E ... nsity.html

3) The Healthy Eating Placemat:A Visual Guide To Healthy Eating
viewtopic.php?f=22&t=37450

Image

4) The Passive Overconsumption of Calories
viewtopic.php?f=22&t=37450#p454384

5) Calorie Density & Satiety In Action
viewtopic.php?f=22&t=41735

6) Finding The Sweet Spot: Balancing Calorie Density, Nutrient Density & Satiety
viewtopic.php?f=22&t=22432&p=217427

7) Clarifying The 50/50 Guideline
viewtopic.php?f=22&t=48835

8 ) Non-Starchy Veggies, Leafy Greens & You: How Much Is Enough
viewtopic.php?f=22&t=47294

9) Calorie Density: The Studies & It's History
viewtopic.php?f=22&t=46303

10) The Secret To Successful Weight Loss: Calories, Fat or Calorie Density?
http://www.jeffnovick.com/RD/Articles/E ... nsity.html

11) Weighing In On The Current Weight Loss Debate
http://www.jeffnovick.com/RD/Articles/E ... ebate.html

Some of my Video Clips

12) Calorie Density: How to Eat More, Weigh Less and Live Longer
https://www.youtube.com/watch?v=9gTLpTq1nQk

13) Calorie Density: Foods That Make You thin
https://www.youtube.com/watch?v=X6ogG1wEcXo

Some of my early articles on Calorie Density

14) Cutting the Fat??? (11/23/1998)
http://www.jeffnovick.com/RD/Articles/E ... e_Fat.html

15) The Secret To Successful Weight Loss: Calories, Fat or Calorie Density? (12/21/1998)
http://www.jeffnovick.com/RD/Articles/E ... nsity.html

16) Calorie Density & Weight Loss: Fill 'er Up! (7/19/99)
http://www.jeffnovick.com/RD/Articles/E ... r_Up!.html

17) Calorie Density Visual Aides
https://www.facebook.com/media/set/?set ... 124&type=3



A few resources from Dr McDougall

1) Maximum Weight Loss Forum
viewforum.php?f=11

2) Maximum Weight Loss Principles
viewtopic.php?f=11&t=26620

3) The McDougall Newsletter: Pushing Your Set Point to the Limits - The McDougall Program for Maximum Weight Loss
https://www.drmcdougall.com/misc/2005nl ... ushing.htm

4) McDougall Moments: Maximum Weight Loss Diet
https://www.drmcdougall.com/health/educ ... loss-diet/



A few resources from the Pritikin Longevity Center

1) Calorie Density – Key to Losing Weight
https://www.pritikin.com/your-health/he ... Yv-y87MNss

2) Calorie Density: Throw Your Calorie Counter Away
https://www.pritikin.com/your-health/he ... Yv-YM7MNss

3) How To Lose Weight Without Counting Calories
https://www.pritikin.com/your-health/he ... Yv-5c7MNss

4) Healthiest Foods For Weight Loss - Four Rules To Get the Most Satiety On The Fewest Calories https://www.pritikin.com/healthiest-foods-to-lose-weight




Some other excellent resources on the principles of calorie density that are based on my work, from around the web for free.

1) The Healthy Librarian

Here is an excellent graphic & review of my calorie density presentation at the first Plant-Stock in upstate NY back in August 2012 from "The Healthy Librarian​."

As she says,

"If You Stick to Primarily Eating the Foods Above the Red Line You'll Be Full, Healthy, & Not Overweight"


http://www.happyhealthylonglife.com/hap ... c-density/

Image



2) UC Davis Integrative Medicine Program

The UC Davis Integrative Medicine Program and I worked together in 2013 and made this great full color chart, which you can download for free here...

http://www.ucdintegrativemedicine.com/2 ... -calories/

Image

They made it into a refrigerator magnet and it is being used by several clinics around the country.



3) An Overview Chart from Judi Carreon who attended The March 2012 Group!!

Here is another great overview chart of several of my resources. As Judi said,

"All Jeff Novick's brain matter on one easy to reference page!"


Image



3) Caroline Graettinger - The Garden Dish

Here is another article featuring a few more great charts that are made by one of our own board members, Caroline Graettinger, who runs the Garden Dish. The numbers are based on some charts I had made in one of my articles, The Percentage of Protein in Plant Foods. As Caroline said....

Thank you so much for your work. You are constantly arming us in the field with useful information to help our customers and clients.


Calorie Density – The Trees and The Forest
http://www.gardendish.com/calorie-densi ... he-forest/

This chart highlights some more specifics about individual foods. (You can zoom in at the chart at her website)

Food Items – The Trees
Image

And this one in regard to food groups

Food Categories – The Forest
Image



4) Jane Birch - The Word of Wisdom

Here is a free Slide Show presentation on Calorie Density. Those familiar with my Calorie Density DVD will notice that this is very similar to and based on the one I have done for many years.

About a year ago she wrote me and said...

"I’m a HUGE fan of yours!! I have all your wonderful DVDs and read your advice constantly (and share it with others). You are totally awesome, and I highly respect your expertise."

The slide show presentation is available for free here...

Eat More, Weigh Less, and Live Healthy
http://www.slideshare.net/mygospelworke ... -session-2

There is a transcript below the slide show.

One of the slides

Image

She also recently wrote this excellent article on Calorie Density

http://ldsmag.com/the-word-of-wisdom-wa ... e-density/

Which includes this chart

Image




It is good to see some many sharing this work for free.

In Health
Jeff
JeffN
 
Posts: 7198
Joined: Tue Jan 08, 2008 5:56 am

Re: The Ultimate Guide To Free Calorie Density Resources

Postby JeffN » Mon Jun 29, 2015 5:40 am

The Principles of Calorie Density

#3) Don't Drink Your Calories - Avoid liquid calories. Eat/chew your calories, don't drink or liquefy them. Liquids have little if any satiety so they do not fill you up as much as solid foods of equal calories.

Image
JeffN
 
Posts: 7198
Joined: Tue Jan 08, 2008 5:56 am

Re: The Ultimate Guide To Free Calorie Density Resources

Postby Heyjudi » Mon Jun 29, 2015 9:08 am

Hey Jeff,

I am the one who created the calorie density overview chart you posted above. I made it to stick on my refrigerator after our March 2012, 10 Day. :nod: I posted it on our FaceBook group in April, 2013. So surprised to see it posted here and that you wanted to know who created it!!

I gathered up all your Calorie Density info so that I could hang it on my refrigerator as a reminder and shared it with the group.

My post:
"Opps! There is an extra blank 2nd page but it looks like it came through okay. All Jeff Novick's brain matter on one easy to reference page!" :) grin emoticon

Judi Carreon The March 2012 Group!!
Last edited by Heyjudi on Mon Jun 29, 2015 9:44 am, edited 1 time in total.
Heyjudi
 
Posts: 10
Joined: Mon Apr 21, 2014 8:48 pm

Re: The Ultimate Guide To Free Calorie Density Resources

Postby JeffN » Mon Jun 29, 2015 9:14 am

Heyjudi wrote:Hey Jeff,

I am the one who created the calorie density overview chart you posted above. I made it to stick on my refrigerator after our March 2012, 10 Day. :nod: I shared it with our FaceBook group in April, 2013. So surprised to see it posted here and that you wanted to know who created it!!

I gathered up all your Calorie Density info so that I could hang it on my refrigerator as a reminder and shared it with the group.

My post:
"Opps! There is an extra blank 2nd page but it looks like it came through okay. All Jeff Novick's brain matter on one easy to reference page!"

Judi Carreon The March 2012 Group!!


Thanks so much for stopping by and helping me out. I saw the chart circulate on FB a while back and downloaded it at the time but when I went to post it, I could no longer find the post and who posted it.

So, thanks for helping me out.

I just want to give proper credit to the right person who put it together. It may be my work but you did a great job organizing it into one great overview chart and want to acknowledge that.

Thanks again and see you on FB!

In Health
Jeff

PS I am also updating the above to give you credit.
JeffN
 
Posts: 7198
Joined: Tue Jan 08, 2008 5:56 am

Re: The Ultimate Guide To Free Calorie Density Resources

Postby Heyjudi » Mon Jun 29, 2015 10:30 am

Thanks Jeff! I am honored to have my handy little chart featured in your resource list! Seriously honored! 8)

In the beginning it was so crucial to embrace and digest the information so that I could succeed on the McDougall Plan! I am still loving my life and health on the McD WOE! Your ability to translate the nutrition and science into laymen's terms is always so helpful!

So thankful for your dedication to the sharing your knowledge!

Judi
Heyjudi
 
Posts: 10
Joined: Mon Apr 21, 2014 8:48 pm

Re: The Ultimate Guide To Free Calorie Density Resources

Postby JeffN » Mon Jun 29, 2015 10:58 am

The Principles of Calorie Density

2) Sequence Your Meals - Start your meals with a salad, soup and/or fruit. By starting with the foods that are lowest in calorie density, you begin to fill up for fewer calories.

Image
JeffN
 
Posts: 7198
Joined: Tue Jan 08, 2008 5:56 am

Re: The Ultimate Guide To Free Calorie Density Resources

Postby whschloe » Wed Jul 01, 2015 5:00 pm

I love the Calorie Density resources. We need to continue to spread the message that the present day food pyramid presented to children today is maligned and is fostering bad health and poor eating habits!
whschloe
 
Posts: 1
Joined: Wed Jul 01, 2015 4:55 pm

Re: The Ultimate Guide To Free Calorie Density Resources

Postby cpgraettinger » Fri Jul 03, 2015 6:15 pm

Thanks for the shout-out to the Garden Dish site and our Calorie Density posts Jeff! You rock.

Caroline Graettinger, PhD
Chief Vegucator, Garden Dish
Caroline Graettinger, PhD
Chief Vegucator, Garden Dish
www.gardendish.com
Make Every Dish a Garden Dish
User avatar
cpgraettinger
 
Posts: 104
Joined: Tue Apr 21, 2009 6:38 pm

Re: The Ultimate Guide To Free Calorie Density Resources

Postby JeffN » Fri Jul 17, 2015 7:12 am

Putting oil in perspective :)

Image


In Health
Jeff
JeffN
 
Posts: 7198
Joined: Tue Jan 08, 2008 5:56 am

Re: The Ultimate Guide To Free Calorie Density Resources

Postby JeffN » Fri Jul 17, 2015 8:17 am

The Principles of Calorie Density

#4) Dilution is the Solution (the 50/50 guideline) - Dilute Out High Calorie Dense Foods/Meals - Dilute the calorie density of your meals by filling 1/2 your plate (by visual volume) with intact whole grains, starchy vegetables and/or legumes and the other half with non-starchy vegetables and/or fruit.

Image
JeffN
 
Posts: 7198
Joined: Tue Jan 08, 2008 5:56 am

Re: The Ultimate Guide To Free Calorie Density Resources

Postby Acura » Sat Oct 31, 2015 7:24 pm

This is really some fantastic info here. I think the whole grains CD needs little clarification.

For e.g. one place it says 500 CD, the chart shows 1100.

I assume 500 CD is for cooked food such as whole grain pasta or cooked brown rice and 1100 may be for whole wheat bread without any added fat etc.
CC
Acura
 
Posts: 851
Joined: Wed Aug 18, 2010 8:07 am

Re: The Ultimate Guide To Free Calorie Density Resources

Postby JeffN » Sat Oct 31, 2015 7:31 pm

It's clarified in the articles

Intact whole grains are around 500 (320-600)

Processed whole grains, (bread, bagels, crackers, dry cereal, tortillas) run around 1400 (1000-1800)

In Health
Jeff
JeffN
 
Posts: 7198
Joined: Tue Jan 08, 2008 5:56 am

Re: The Ultimate Guide To Free Calorie Density Resources

Postby JeffN » Tue Sep 13, 2016 6:50 pm

For a limited time, I am making the full DVD presentation, Calorie Density: How To Eat More, Weigh Less & Live Longer, available for free.

Calorie Density: How To Eat More, Weigh Less & Live Longer!
http://youtu.be/0CdwWliv7Hg

(Updated Link)

In Health
Jeff
JeffN
 
Posts: 7198
Joined: Tue Jan 08, 2008 5:56 am


Return to Jeff Novick, RD

Who is online

Users browsing this forum: No registered users and 1 guest