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August 09
Culinar y Nutrition News:
Calorie Countdown
Presented by ACF Chef & Child Foundation and Clemson University
E
calorie is defined as the amount of energy
expended through exercise or stored in the
generated when food is converted to energy
body as fat. If an individual consumes the
The often feared and much loathed calorie
in the body. Basically, calories signify
exact amount of calories the body requires,
has been wreaking havoc on dieters and
the energy content in food. The number
that person will maintain their current
foodies alike for some years now. Today,
of calories in a food is measured in a
weight. Conversely, by consuming less than
enjoying a dining experience unhampered
laboratory by a device called a calorimeter,
the calories expended a person will lose
by guilt and anxiety for some is a feat in
which burns the food and measures the
weight, and consuming more will cause a
itself. As a nation, we have become so
heat given off by the food. From that
person to gain weight. As little as 100 extra
obsessed with eating, whether more or less,
measurement, an estimate for how the food
calories per day can result in the gain of ten
that calorie-counting could be considered a
would be burned in the body is calculated.
pounds of weight in a year.
national pastime.
The results of that calculation are the
at m o r e . E at s m a r t.
calorie designation, more specifically known
While many think of calorie as being
as kilocalories (kcal), assigned to the
synonymous with the great evils of fat
energy macro-nutrients.
and weight gain, the fact remains that the
calorie itself is neither bad nor the culprit
The four sources from which calories are
behind gaining weight. This common
obtained are carbohydrates, fats (lipids),
misconception is due to the lack of
proteins and alcohol; however, all these
understanding in regards to what a calorie
sources are not equal in caloric density.
is and what it does. People’s steadfast belief
For example, fats carry a bulky nine
that eating more food means gaining more
calories per gram, which is more than twice
weight is flawed. In fact, it is not necessarily
as much as the four calories per gram of
about eating less but rather eating smart.
both carbohydrates and proteins. Alcohol,
Calories-per-bite is the fundamental idea
on the other hand, has seven calories per
behind eating more and eating smart. It
gram, almost as many as fat. Since fats and
is also the essential concept for chefs to
alcohol are much more calorie dense than
understand because one day, perhaps
carbohydrates and proteins, it should be
very soon, every calorie will need to be
obvious that a six-ounce serving of steak
accounted as per the public’s request. So,
carries more calories than six-ounces of
let the calorie countdown begin as you join
broccoli or rice. Yet, with most foods being
in our five to one discussion of calories.
a combination of carbohydrates, proteins
and fats, their calorie content may not be
5. Calories defined & redefined
Scientifically speaking, a calorie is defined
as the quantity of heat required to raise
the temperature of one gram of water by
one degree Celsius at a standard initial
temperature. In terms of nutrition, a
easily determined without knowing the
amounts of each nutrient the food contains.
The total calories in a portion of food
provide a useful measure of the energy
content. The energy in the diet is either
4. Portion distortion
Portion sizes selected by many adults today
are not only larger than those established
by the United States Department of
Agriculture (USDA), they are significantly
larger than portion sizes selected by young
adults two decades ago, according to a
recent study.1 In many restaurants, food
and beverage items, such as soft drinks,
steaks and pastries, are now served in
portions that are twice, or several times, as
large as the standard serving size defined
by the U.S. Food and Drug Administration
(FDA). For instance, some foodservice
establishments provide a few cups of
pasta and more than a pound of steak onto
customers’ plates.
Studies conducted in both laboratory
settings and naturalistic settings indicate
that providing individuals with larger
portions of food leads to substantial
increases in caloric intake. Therefore,
when people are served more, they tend
to eat more, which means more food and
more calories. In general, we have found
chefs believe that they are serving normal
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portion sizes, which is in fact true when
compared to today’s norm. However, the
standard nowadays is drastically different
than the average portions 20 years ago. To
better understand the portion distortion
our nation faces, here is a table comparing
today’s portions with those 20 years ago.
P O R T I O N D I S TO R T I O N
20 YEARS AGO
TODAY
Coffee
Mocha
(with whole milk
(with steamed whole
and sugar)
milk and syrup)
8-ounce
serving size
45 calories
16-ounce
serving size
350 calories
Blueberry Muffin
Blueberry Muffin
1.5-ounce
serving size
210 calories
4-ounce
serving size
500 calories
Pepperoni Pizza
Pepperoni Pizza
2 slices
500 calories
2 slices
850 calories
Chicken
Caesar Salad
Chicken
Caesar Salad
1 ½-cup
serving size
390 calories
3 ½-cup
serving size
790 calories
Popcorn
Popcorn
5-cup serving size
270 calories
11-cup serving size
790 calories
Cheesecake
Cheesecake
3-ounce
serving size
260 calories
6-ounce
serving size
640 calories
Chocolate
Chip Cookie
Chocolate
Chip Cookie
1 ½-inch diameter
serving size
55 calories
5-inch diameter
serving size
275 calories
Chicken Stir Fry
Chicken Stir Fry
2-cup
serving size
435 calories
4 ½-cup
serving size
865 calories
Source: National Heart, Lung, and Blood Institute
Obesity Initiative, Portion Distortion II Interactive Quiz
Accessed at: http://hp2010.nhlbihin.net/portion/
3. Energy density
2. Volumetrics
Energy density is a measurement that
“The Volumetrics Eating Plan” developed
describes the calorie content of a food
by Barbara Rolls, professor of nutritional
and can be determined by comparing the
sciences at Pennsylvania State University
number of calories with the weight of food.
focuses on reducing the energy density
For example, a food that is packed with
of foods using the latest research on
calories and relatively light in weight is
controlling hunger while managing calories.
considered energy dense. High-energy dense
Since many people seem to follow the
foods include nuts, baked goods and fried
“clean plate” rule by eating a consistent
foods, while foods with low energy density
amount of a dish without considering
include fruits, vegetables and any food that
the caloric value, lowering the density
incorporates lots of water during cooking.
of calories in foods has been shown to
reduce calorie intake and help with weight
Researchers have found that eating a meal
management.2 In other words, eating foods
with many foods of low-energy density
with lower energy density enhances the
promotes satiety without contributing
feeling of fullness for a meal. Increasing
excessive calories. This theory stems
fruit and vegetable intake and lowering the
from the idea that we tend to consume a
fat content will lower their overall amount
constant weight of food at a meal, rather
of calories while maintaining a sense of
than a constant number of calories.
being full.2 Here is a sampling of foods from
Although the regulation of this constant
very low to high-energy density.
weight of food is not known, laboratory
studies show that people consume fewer
1. Calories per bite
calories in a meal if most of the food
A big debate in the realm of culinary
choices are low in energy density.
nutrition is whether or not decreasing
portion size is more effective than
Overall, foods with lots of water and fiber
decreasing calories per bite. Since
provide a low-energy density contribution
Americans have become accustomed
to a meal and help one feel full, whereas
to the oversized portions and the idea
foods with high energy density must be
of getting more food for less money,
eaten in greater amounts to contribute to
chefs may find it difficult to sell reduced
fullness. This is one more reason to support
portions without drastically reducing the
a diet rich in fruits, vegetables, and
price. Also, reducing portion size may not
whole-grain breads and cereals.
reduce calories in terms of energy density.
E ner g y D ensit y o f C o m m on Foods
Ve r y L ow -E n e rg y
Density
L ow -E n e rg y
Density
M o d e ra te -E n e rg y
Density
H i g h -E n e rg y
Density
(0 to 0.6 calories
per gram)
(0.6 to 1.5 calories
per gram)
(1.5 to 4.0 calories
per gram)
(4.0 to 9.0 calories
per gram)
Apples
Bananas
Bagels
Bacon
Blueberries
Beans
Chicken
Butter
Broccoli
Cottage cheese
Eggs
Margarine
Carrots
Green peas
French fries
Mayonnaise
Fat-free milk
Pasta
Ice cream
Nuts
Grapefruit
Rice
Italian sausage
Parmesan cheese
Lettuce
Seafood
Mozzarella cheese
Peanut butter
Mushrooms
Sweet potatoes
Sirloin steak
Potato chips
Strawberries
Tofu
Sour cream
Tortilla chips
Tomatoes
Yogurt
Whole-wheat bread
Vegetable oil
Data adapted from Rolls BJ, Barnett RA: Volumetrics. New York: HarperCollins, 2000.
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A recent study suggests that although
consumers may have some awareness of a
25 percent reduction in portion size, a 25
percent decrease in energy density may
not be noticed for many foods and may
have little effect on palatability.3 Therefore,
1. More fiber
• Add beans, lentils and peas to soups
and salads.
• Select high-fiber whole grains, such as
whole-wheat breads and brown rice.
reductions in the energy density of foods
2. More lean proteins
while maintaining portion size appear to
• Protein-rich foods are particularly
be more effective and less noticeable than
satiating because they control hunger
reductions in portion size.3
when calories are restricted.
• Choose high-protein foods of low energy
4. Add low-sodium stock or
vegetable juice or water (ice)
• Soups based on broth, rather than
cream or a starchy puree, are very
low in energy density so they provide
a satisfying portion with few calories.
• Water, which lowers the energy density
of a food, must be incorporated into the
food to enhance satiety.
5. Add flavor NOT sodium
As a chef with the goal of customer
density that are cooked with little added
• Fresh herbs, spices, garlic, vinegars and
satisfaction, how do you decrease calories
fat, such as lean steak, pork tenderloin,
citrus juices all enhance flavor without
per bite while maintaining satisfying
chicken or turkey breast, fish, shellfish,
adding sodium or calories.
portions? Serving more foods that are high
egg-whites, beans and tofu.
in water content while being low in fat and
• Substituting half of the meat portion
calorie density, such as fruits, vegetables,
with a lean protein can make a huge
soup, lean meat and low-fat dairy products,
difference in terms of calories.
provide fewer calories per bite. As a chef,
this means you can serve satisfying, filling
portions while also reducing the calorie
content. Here is a list of ways to reduce
3. No fat or low-fat dairy
• Most dairy products are also available
in low-fat or non-fat alternatives.
calories per bite adapted from Volumetrics
by Barbara Rolls:4
6. More vegetables and fruits
• Serve fruits or fruit salads as side dishes.
• Add vegetables such as zucchini, yellow
squash, peppers, onions, eggplant and
spinach to pasta dishes and pizza.
• Add extra vegetables to sandwiches.
• Increase the proportion of vegetables in
stir-fry dishes, fajitas, soups and stews.
• Create desserts that contain fruit.
L i g h ten u p
Taking an ordinary lasagna recipe that uses Italian sausage and full-fat cheeses
can be easily trimmed in calories and fat by using a reduced version of the meat
component, substituting cheeses with lower fat alternatives and adding more
vegetables. Not only does this dramatically decrease the calorie and fat content,
but it also increases the nutrient content of the dish.
Regular Lasagna
Serving Calories: 580
Fat: 33 grams
1 lb. Italian sausage
2 cups ricotta cheese
1 cup shredded mozzarella
½ cup Parmesan cheese
Lighter Lasagna
Serving Calories: 330
Fat: 12 grams
½ lb. Italian turkey sausage
1 cup sliced zucchini
1 cup sliced mushrooms
1 cup part-skim ricotta
1 cup 1 percent reduced-fat
cottage cheese
1 cup shredded part-skim mozzarella
¼ Parmesan cheese
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Dr. Margaret D. Condrasky, R.D., C.C.E.,
References
About Clemson University
is an associate professor of Food Science
and Human Nutrition at Clemson
University. She leads the CU CHEFS®
program for improving culinary
nutrition skills.
CU CHEFS® (Clemson University’s Cooking
Marie Hegler is a graduate of the
Food Science and Human Nutrition
department with a culinary science
emphasis at Clemson University, which
operates the CU CHEFS® program for
improving culinary nutrition skills.
and Healthy Eating Food Specialists)
instructional program, led by Dr. Marge
Condrasky, Associate Professor in Food
Science and Human Nutrition, is a registered
trademark of Clemson University designed
to promote changes in menu planning,
food purchasing, food preparation and
About the American Culinary Federation
and the Chef & Child Foundation
food consumption behaviors with a goal
of fostering good health through healthy
nutrition. ‘Culinary nutrition’ is the
application of nutrition principles combined
with food science knowledge displayed
through a mastery of culinary skills.
The results are healthy eating behaviors
1. J Schwartz, C Byrd-Bredbenner.
Portion Distortion: Typical Portion
Sizes Selected by Young Adults.
Journal of the American Dietetic
Association. 106(9):1412-18.
2. Rolls BJ.The supersizing of
America: portion size and the
obesity epidemic. Nutrition Today.
2003;38(2):42-53.
3. Rolls BJ, Roe LS, Meengs JS.
Reductions in portion size and
energy density of foods are
additive and lead to sustained
decreases in energy intake.
American Journal of Clinical
Nutrition. 2006;83:11-17.
4. Rolls BJ, Barnett RA: Volumetrics.
New York: HarperCollins, 2000.
The American Culinary Federation,
grounded in culinary confidence and
Inc., established in 1929, is the premier
nutrition alertness. CU CHEFS® promotes
professional organization for culinarians
an awareness of the latest trends in foods
in North America. With more than
and nutrition through the demonstration of
22,000 members spanning 230 chapters
proficient culinary skills to produce flavorful,
nationwide, ACF is the culinary leader in
health-inspired menus for schools, churches,
offering educational resources, training,
restaurants. Clemson University, located
can reduce calories while still
apprenticeship and accreditation
in Clemson, S.C., is ranked 22 among the
presenting a satisfying meal.
In addition, ACF operates the most
nation's top public institutions. Since 2001,
comprehensive certification program
Clemson has doubled external research
The Volumetrics Eating Plan
for chefs in the United States. ACF is
funding, raised the academic profile of
developed by Barbara Rolls,
home to ACF Culinary Team USA, the
the student body, increased retention and
Professor of Nutritional Sciences
official representative for the United
graduation rates, launched high-profile
at Pennsylvania State University
States in major international culinary
economic development and has earned
competitions, and to the Chef & Child
national accolades, including being named
Foundation, founded in 1989 to promote
TIME magazine's Public College of the Year.
proper nutrition in children and to combat
For More Information
For more information visit
these sites to find out how you
focuses on reducing the energy
density of foods using the latest
research on controlling hunger
while managing calories.
Visit: www.volumetricseatingplan.com
childhood obesity. For more information,
visit www.acfchefs.org.
Fruit & Veggies More Matters
is a nonprofit organization
designed to increase
consumption of fruits and
vegetables to 5 or more servings
a day to improve health of
Americans.
Visit:
www.fruitsandveggiesmorematters.org
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