Slimming World announces launch of new resource with the British Nutrition Foundation

The booklet examines how choosing lower energy dense foods (those which provide less energy per gram) can help satisfy appetite as well as leaving individuals feeling fuller for longer by eating larger portions for fewer calories.

By understanding energy density, slimmers can lose weight while eating a healthy, balanced diet, without feeling hungry or deprived.

Carolyn Pallister, Nutrition, Research and Health Policy Manager at Slimming World, says energy density is at the core of Slimming World’s healthy eating plan, Food Optimising.

"We’ve been actively researching satiation and satiety for almost 30 years and understand that when slimmers fill up on low energy dense foods they limit energy intake, reduce hunger and experience better weight loss. With our Food Optimising eating plan, foods that are lowest in energy density are called Free Food meaning they can be eaten freely to satisfy hunger, without weighing, measuring or counting calories.”

Within the resource, lower energy density foods that are recommended to support weight loss include:

• Fruits and vegetables (with no added fat or sugar) These are high in water, provide fibre and are also a good source of vitamins and minerals.
• Pulses (beans, peas and lentils) These are high in protein, low in fat and provide fibre. Pulses are also a good source of vitamins and minerals.
• Low-fat and fat-free dairy products These are a source of protein and choosing lower fat dairy products will help reduce total fat intake. These foods also provide vitamins and minerals, including calcium.
• Potatoes and cereal-based foods that absorb water during cooking These foods provide energy but also have a high water content. Wholegrain versions of pasta and rice and potatoes with skins offer extra fibre.
• Lean meat, poultry, fish, shellfish and eggs These foods are high in protein and provide other useful minerals and vitamins.

Carolyn continues: “As this list of foods shows, lots of every day foods are low in energy density and by making small changes to the way they cook and prepare them, such as removing visible fat and choosing leaner cuts, or not cooking in oil, our members find they can enjoy their favourite family meals, like spaghetti Bolognese or a Sunday roast, for fewer calories. They also say it’s easy to fit Food Optimising around their lifestyle – even being able to eat out – so they don’t have to miss out.

"Slimming World’s Food Optimising plan is combined with powerful support – available in a community group setting or online – designed to increase the confidence of its members, while equipping them with tools to develop realistic, healthy habits that they can keep up for life. As well as changing their eating habits, members are encouraged to increase their movement and fitness levels via a stage-by-stage activity programme, called Body Magic. "

You can download the full resource now.