When Eating More Is Less
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Transcript of When Eating More Is Less
When Eating More Is Less
Choosing Foods to Delay Hunger,
using Volumetrics
Which one has the most Calories?
Which one will delay hunger the longest?
Volumetrics Dr. Barbara Rolls, Ph.D.
Scientists have discovered that
people regulate their food intake by eating
the same weight of food each day.
What is satiety?
Satiety is the state of fullness after having eaten.
When one is satisfied or satiated, one is no longer interested in food.
Foods vary in the amount of satiety
they supply.
What can you conclude about satiety from the information below?
Food Calories Gram Weight
4 Oranges 280 600
2 Baked Potatoes 290 312
2 tablespoons Fat-Free Sour Cream
30 45
2 ounces M&Ms 240 56
Potato Chips 300 60
Water Content in Various Foods
0 20 40 60 80 100
Fruits, Vegetables
Broth-based Soup
Skim Milk
Lean Meats, Beans
Cereals & Starches
High Fat Meat & Cheese
French Fries
Chips, Crackers, Candy
Water-rich foods delay hunger the longest
Both weigh 6 ounces(180 grams): 10X Calories
Cheese 8 slices = 600 Calories
Broccoli 1 cup =
50 Calories 10X Calories
Both weigh 6 ounces(180 grams): 20X Calories
Broccoli 1 cup =
50 Calories
Potato Chips
½- 14 oz bag=
960 Calories 20X Calories
Another ED
Energy Density(ED) Energy = Calories How many Calories you get in weight of
food measured in grams Calories divided by Gram
Weight(Serving Size)
Figuring Energy Density
Does it have more grams than calories?
It’s very low energy density.
Does it have about the same number of calories and grams?
It’s low energy density.
Does it have more calories than grams? It’s high energy density.
Compare Bad Day VS. Good Day
A Bad Day
Chewy Chocolate Chip
Breakfast Bar
Swedish Meatballs
Fruit Leather
Fudge Stripe Cookie
Turkey Pot Pie
5 Crackers
1 tablespoon peanut butter
Chocolate Sandwich Cookie
Cinnamon Sweet Roll
A Good DayKashi Go Lean Cereal
Light Yogurt1 ounce Pretzels
1 ½ tablespoons sour cream onion dip
Cheese RavioliBanana Nut MuffinApple
1 cup Romaine LettuceChicken, Rice, Broccoli, and Cheese Frozen Dinner
1 tablespoon Fat-free Ranch Salad Dressing
½ cup mashed potatoes
What’s the Difference?
A Bad Day Calories 1525 Protein 36 grams Carbohydrate 171
grams Fiber 9 grams Total Fat 80 grams
A Good Day Calories 1254 Protein 54 grams Carbohydrate 186
grams Fiber 18 grams Total Fat 35 grams
What’s the Difference?A Bad Day
Chewy Chocolate Chip Breakfast Bar
Swedish Meatballs
Fruit Leather
Fudge Stripe Cookie
Turkey Pot Pie
5 Crackers
1 tablespoon peanut butter
Chocolate Sandwich Cookie
Cinnamon Sweet Roll
A Good Day Kashi Go Lean Cereal Light Yogurt 1 ounce Pretzels 1 ½ tablespoons sour cream onion dip Cheese Ravioli Banana Nut Muffin Apple 1 cup Romaine Lettuce Chicken, Rice, Broccoli, and Cheese Frozen Dinner 1 tablespoon Fat-free Ranch Salad Dressing ½ cup mashed potatoes
Calories 1525 Protein 36 grams Carbohydrate 171 grams Fiber 9 grams Total Fat 80 grams
Calories 1254 Protein 54 grams Carbohydrate 186 grams Fiber 18 grams Total Fat 35 grams
Why eat more broth-based soup, skim milk, fruits, and vegetables?
Help control hunger Improve nutrition Eat fewer total
Calories Easier weight
management