Choose foods that are "nutrient dense" instead of "calorie dense".
Nutrient dense foods provide substantial amounts of vitamins and minerals for their caloric content. Calorie dense foods supply mainly calories and relatively few nutrients. For example, a Slim·Fast Ready-to-Drink shake is nutrient dense, with 15%-50% of the Daily Value for 24 essential vitamins and minerals in 220 calories. A glazed yeast donut, at 242 calories, is calorie dense, with only 1-17% of the Daily Value for the same 24 nutrients.