If you are trying to lose weight, choose food based on their weight-to-calorie ratio. You want to eat food that weighs a lot but has few calories and avoid food that is light in weight but hefty in calories.Fruits and vegetables are the big winners in the heavy weight-low calorie department, according to Tufts University. They weigh a lot because of their fiber and water content and yet do not have many calories. For example, one cup of cantaloupe or ‘melon’ weighs 5.5 ounces but only has 56 calories. A cup of cooked spinach weighs six ounces but only has 42 calories.Now, compare that to six cups of buttered popcorn that only weighs three ounces and contains 420 calories or, even worse, one ounce of potato chips that has 152 calories (if you ate four ounces, you would be inviting 608 calories to feel at home in your fat cells). That’s what I call “small but terrible”.Most snack food doesn’t weigh much but sure have a lot of calories. This means you can eat a lot of them without feeling full and without realizing it take in many excess calories that you don’t need.