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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 w w w. a c f c h e f s. o rg | p a g e 1 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. w w w. a c f c h e f s. o rg | p a g e 2 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 w w w. a c f c h e f s. o rg | p a g e 3 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 w w w. a c f c h e f s. o rg | p a g e 4