Download The Volumetric Eating Plan - Barren River District Health Department

The Volumetric
Eating Plan
Who says you have to feel hungry to
lose weight?
What is Volumetrics
• Based on research which shows people tend
to eat the same weight, or amount, of food
each day, regardless of how many calories
they take in.
• Focuses on controlling hunger while managing
calories
• Is about getting more mileage out of what you
eat.
One pound of carrots has about the same
amount of calories as one ounce of nuts.
Which would fill you up more?
What is volumetrics?
• The basics:
– Choose more foods low in energy (calorie)
density
• Choose foods with high water content
• Choose foods high in fiber
• Eat enough lean protein
• Reduce fat intake
– Eat foods with high energy density less
often
Energy Density
• What does it mean?
– How many calories per gram weight of food
– Foods with higher energy density have more
calories in smaller amount of food
– Foods with lower energy density have lower
calories in larger amount of food
• Tend to be higher in water content (fruits/veggies)or
more air is incorporated (such as popcorn, rice cakes)
• Higher in fiber
• Lower in fat
Each serving has a little over 100 calories.
Grapes have the lower energy density.
Energy Density
• So how do you know if a food has a high or
low energy density?
You can use the food label as a tool:
– Calories per serving = Energy density
Grams per serving
Calculating Energy Density
Nutrition Facts
Serving Size 1 stick (26 grams)
Servings Per Container 12
Amount per Serving
Calories 60
60 calories
26 grams =
2.3
Energy Density
What Do the Numbers Mean?
• Very Low Energy Dense Foods
– 0 to 0.6
Examples:
Sugar free jello
Nonstarchy veggies (most vegetables except potatoes,
peas, corn, and dried beans)
Most fruits
Fat free milk and yogurt
Broth , chicken, rice, and vegetable soups
Go for larger portions of these foods
Energy Density
What Do the Numbers Mean?
• Low-Energy Dense Foods
– 0.7-1.5
Examples:
– Starchy vegetables (potatoes, peas, corn, dried
beans)
– Breakfast cereals with low fat milk
– Lean meats
– Whole wheat pasta
– Low fat cottage cheese
Add in these foods to complete your meal
Energy Density
What Do the Numbers Mean?
• Medium-Energy-Dense Foods
– 1.6 to 4.0
Examples:
 Higher fat meats (ground beef, dark meat
chicken/turkey, pork ribs)
 Regular fat cheeses
 Pizza
 French Fries
 Ice cream and cake
Eat these foods less freqently and use portion
control
Energy Density
What Do the Numbers Mean?
• High-Energy-Density-Foods
– 4.1-9.0
Examples:
 chips
 chocolate candies
 Cookies
 Nuts
 Butter, oils
Limit choices from this group
Fiber: Bulk Up To Slim Down
• Fiber contributes few calories to foods
Fruits and veggies can add lots of volume and few calories to the meal
due to their high fiber and water content
Fiber: Bulk Up To Slim Down
• Fiber slows how the rate that we digest foods
– Food stays in stomach longer, so you feel full
longer
– Helps to keep blood sugars on a more even keel
– Most people get 15 grams or less of fiber daily
– Recommended: 25-38 grams per day
Fiber: Bulk Up To Slim Down
• Studies have shown that increasing fiber to 30
grams per day over four months time led to an
average weight loss of five pounds.
Fiber: Bulk up to Slim Down
• Ways to add fiber to your diet:
– Add more fruits and veggies to dishes
– Eat the peel when you can
– Look for a whole grain at or near the top of the
ingredient list
• Choose breads with at least 2 grams of fiber
• Choose breakfast cereals with at least 3 grams
– Eat more dried beans and legumes
• Add to burgers, casseroles, and stews
Fiber: Bulk up to Slim Down
• Remember to increase fiber gradually, and
drink plenty of fluids
– Increasing fiber too much too quickly can result in
gas, cramping, and diarrhea
– Increasing fiber without enough fluid can cause
constipation
The Power of Protein
• Protein can help you feel full longer
• Helps prevent muscle wasting when cutting
calories
• We need 0.4-0.8 grams of protein per pound
of body weight. (Eating more does not
provide extra benefit).
The Power of Protein
• Include source of protein with each meal and
snack
– Make sure they are lean proteins
•
•
•
•
•
•
•
White meat poultry without skin
Low fat dairy (fat free or 1% fat)
Grilled, baked, or broiled fish or canned tuna (in water)
Low fat cheese
Egg whites
Dried beans/legumes (bean dip, hummus)
Lean beef (sirloin, ground round or sirloin)
The Power of Protein
• In a study presented at the 2007 Experimental Biology
meeting, researchers at Pennington Biomedical Research
Center compared weight loss in dieters who ate either two
eggs or a bagel for breakfast. The two breakfast meals were
identical in calories and volume, but the egg breakfast was
much higher in protein.
• "Compared to the bagel eaters, overweight women who
ate two eggs for breakfast five times a week for eight
weeks, as part of a low-fat, reduced-calorie diet, lost 65%
more weight, reduced waist circumference by 83%,
reported higher energy levels, and had no significant
difference in their ... blood cholesterol or triglyceride
levels," reports researcher Nikhil V. Dhurandhar, PhD.
Finding Balance with Fats
• We need some fat in our diets for good health
and to provide flavor for foods
– This doesn’t mean we need a lot of added fat
– Fats have more calories per gram than any other
nutrient
– Not all fats are the same. Some are healthier than
others.
• Limit saturated fats (bacon and sausage, high fat beef, full-fat
dairy products, butter)
• Avoid trans fats (commercial baked foods and fried foods)
Finding Balance with Fats
• Reducing Fats:
– Choose low fat or reduced fat dressings and
spreads
– Use broth-based instead of cream soups
– Saute veggies in broth rather than oil
– Use nonfat condiments (mustard, ketchup,
barbeque sauce, salsa)
– Avoid frying
– Use nonstick sprays rather than oil
More Volumetric Tips
• Add shredded or chopped vegetables to pasta and egg dishes,
main-dish salads, and other mixed dishes, and use them to top
pizzas.
• Eat whole fruits instead of fruit juices or dried fruits.
• Use a blender to whip air into fruit drinks, smoothies, or sauces.
• Choose whole-grain puffed cereals, popcorn, breads, cereals,
and pasta.
• Enjoy vegetable salads or broth-based soups before meals.
• Top entree salads with lean meats, poultry, eggs, tofu, beans,
nuts, or fish.
• Add fruit to salads or enjoy as dessert.
• Add beans to stews, soups, egg dishes, and casseroles.
Which Looks More Filling?
270 Calories
The energy density was reduced in the breakfast on the
right by eliminating butter, using raspberry sauce instead
of syrup, and adding fresh fruit
Which Looks More Filling?
•½ cheeseburger
• Few fries
• Regular soda
•Open-faced roast
beef sandwich
•Tomato soup
•Fruit salad
•Water
450 Calories
Reference
• Rolls, Barbara. (2005). The Volumetrics Eating
Plan.