Transcript High-Energy Dense

Feeling Full
on Fewer Calories
Christy Burkard, RD
LiveLifeWell Dietitian
Feeling Full on Fewer Calories
The Health Coach Experience
January 2010
Company Confidential
Company
Confidential
© 2012 Abbott
© 2010 Abbott
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Introduction
• Is it possible to feel full on fewer calories? Yes!
– It’s all about energy density or ‘volumetrics’
• Eating habits that emphasize fresh fruits,
vegetables and whole grains, makes room for
some of those less healthy indulgences
• Foods that have high water and fiber content pack
less calories
– These foods will minimize your hunger, and in turn,
you’ll take in fewer calories. You’ll feel better about
your meal, and more satisfied overall
Feeling Full on Fewer Calories
Company Confidential
© 2012 Abbott
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Points Covered Today
• Energy density / volumetrics
• High density vs. low density foods
• What foods to fill up on
• Putting your meal plan together
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Company Confidential
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Meet LiveLifeWell Dietitian, Christy Burkard
• Registered, Licensed Dietitian
located in Lake County, IL
• M.S. Dietetics
• Specialist in Child and
Adolescent Weight Management
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© 2012 Abbott
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Volumetrics
• Volumetrics involves eating
a diet made of primarily
lower density foods
• Energy density refers to the
amount of calories per gram
contained in a particular food
Very Low Energy
Dense Foods
Low Energy
Dense Foods
Medium Energy
Dense Foods
High Energy
Dense Foods
0-0.6
calories/gram
0.6-1.5
calories/gram
1.5-4.0
calories/gram
4.0-9.0
calories/gram
Load up on:
Monitor
portion size of:
Control your
portion size of:
Limit your
intake of:
Chicken broth
Tofu
Frozen yogurt
Potato chips
(baked)
Broth-based
soups
Yogurt
(plain, low-fat)
Eggs
Croissant
Cucumbers
Grapes
Turkey breast
Graham crackers
Celery
Vegetarian chili
Raisins
Granola bars
Tomatoes
Bananas
Italian dressing
Bacon
Milk
Shrimp
Bagels
Tortilla chips
Carrots
Olives
Hard pretzels
Peanut butter
Peaches
Potatoes
Angel food cake
Ranch dressing
Raspberries
Pasta
Sirloin steak
Pecans
• The following chart provides
some examples of different
energy density levels
Apples
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Ravioli
High-Density Foods
• All foods have a certain number of calories within a given volume
• Some foods, especially fats and sweets, are very energy dense. They
have a lot of calories packed into a small size
• Very high-density foods include:
– Crackers
– Chips
– Cookies
– Chocolate, candies or any simple carbohydrates
– Nuts
– Butter
– Oils
– “Junk foods”
– Cream
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© 2012 Abbott
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High-Density Foods
• Fat increases the energy density of a food
• One teaspoon of butter contains almost the same number of calories
as 2 cups of raw broccoli
• What does 5 grams of fat or 45 calories look like?
– 1 tsp. butter or margarine or oils
– 6 almonds
– 2 walnuts
– 2 Tbsp. sour cream
– 2 Tbsp. avocado
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© 2012 Abbott
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Low-Density Foods
• Eat more low-density foods to get less calories and fill you up
• You can consume a larger portion without feeling guilty
• Very low-density foods include:
– Non-starchy vegetables
– Fruits
– Nonfat milk
– Soup broths
Feeling Full on Fewer Calories
Company Confidential
© 2012 Abbott
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Water and Weight Control
• Eating foods with high water content can increase the fullness factor
• According The American Dietetic Association (ADA), the following
foods have a higher water content:
– 1½ cup lettuce = 95%
– 1½ cup watermelon = 92%
– 1½ cup broccoli = 91%
– 1½ cup grapefruit = 91%
– 1 cup milk = 89%
– ¾ cup orange juice = 88%
– 1½ cup carrots = 87%
– 1 cup yogurt = 85%
– One medium apple = 84%
Feeling Full on Fewer Calories
Company Confidential
© 2012 Abbott
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Water and Weight Control
• When you add water to a bowl of vegetables, in soup for example, the
soup has greater satiety than when the vegetables are eaten alone
with a glass of water. When water is incorporated into food or shakes,
satiety is increased and [people] ultimately eat less*
• The weight loss benefits of water stem from several factors:
– Foods that have a higher water content tend to look larger
– The higher volume of these foods provides greater oral stimulation
– Most importantly, when water is bound to food, it slows down absorption
and lasts longer in the belly
* Barbara Rolls, author of The Volumetrics Eating Plan and The Volumetrics Weight Control Plan
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Water and Weight Control – Case Study
• A new clinical trial confirms just two 8-ounce glasses of water, taken
before meals, helps to shed pounds
• Participants age 55-75 who drank 2 cups of water before eating, ate
between 75 to 90 fewer calories during that meal
• Over the course of 12 weeks, participants who drank water before
meals, 3 times per day, lost about 5 pounds more than those who
did not
• How much water do we need?
– The Institute of Medicine, says that most healthy people can let thirst be
their guide. General recommendations for women are 9 cups a day - from
all beverages including water - and about 13 cups for men
Feeling Full on Fewer Calories
Company Confidential
© 2012 Abbott
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Fullness with Fiber
• High fiber foods not only provide volume, but also take longer to digest
• Fiber increases the number of times you have to chew a food,
promoting the secretion of saliva and gastric juices that bind with food
to help you feel full
• Fiber helps to slow the body's hormonal response to hunger by making
you feel fuller
• Replace chips, candy, cookies and cakes with these high fiber foods:
– 1 cup whole grain pasta = 6 grams of fiber
– 1 cup raspberries = 8 grams of fiber
– 1 pear = 6 grams of fiber
– 1 medium sweet potato = 4 grams of fiber
– 1 oz. almonds = 4 grams of fiber
– 1 oz. flaxseeds = 8 grams of fiber
Feeling Full on Fewer Calories
Company Confidential
© 2012 Abbott
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What’s the Better Option?
• Fruits. All fruits can fit into a healthy diet, however some fruits are
better choices than others. Fresh, frozen and canned fruits, without
added sugar, are better options than fruit juices and dried fruits. These
options are concentrated sources of natural sugar and have a higher
calorie content
• Vegetables. Salad greens, asparagus, green beans, broccoli and
zucchini, for example, are low in calories but high in volume
• Carbohydrates. The best type of carbohydrates are whole grains
because they're higher in fiber and other important nutrients. Wholewheat pasta, oatmeal, quinoa, and brown rice are great options
• Protein and Dairy. The best choices are products that are high in
protein but low in fat and calories, such as legumes (beans, peas and
lentils), fish, skinless white-meat poultry, fat-free dairy products and
egg whites
Feeling Full on Fewer Calories
Company Confidential
© 2012 Abbott
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Putting Your Meal Plan Together
• When you eat a diet which emphasizes fresh fruits, vegetables and
whole grains, you can indulge - a little - without guilt
• Here are some ways to start your plan:
– Eat 1-2 servings of fruit at breakfast and 2-4 servings of vegetables at lunch
and dinner. Add a portion of veggies at snack time, too
• Fruit can be added to your morning yogurt, cereal or oatmeal
• Vegetables can be added to your sandwich, eaten with hummus or blended into your
pasta sauce
• Have a side salad or steam some veggies
– Experiment with new fruit and vegetable ideas
• Add fruit slices, mandarin oranges or grapes to your salad
• Shred carrots and/or zucchini into your pasta sauce
• Add cucumbers, zucchini, or grilled veggies to your sandwiches
• Pick up a new vegetable and find a recipe
• Do you have other ideas?
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Company Confidential
© 2012 Abbott
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Putting Your Meal Plan Together
• Begin lunch and dinner with a broth-based, vegetable-filled soup or a
large salad with a small amount of low-fat dressing. These foods take
longer to eat and curb your hunger
• Prepare half your plate with vegetables, serve whole grains, and add a
serving of lean protein for your main course (3-5 ounces)
– Eating a bit of lean protein with your meals can help promote satisfaction
and fullness
• Be sure to drink your water before and with your meals
Feeling Full on Fewer Calories
Company Confidential
© 2012 Abbott
15
Eat This, Not That for Breakfast
High-Energy Dense
Low-Energy Dense
2 scrambled eggs
1 sausage patty
hash brown
480 calories, 36 g. fat
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1 c. cooked oatmeal
1 c. coffee
1 large banana
1 small box of raisins
1 c. egg substitute
526 calories, 4 g. fat
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Eat This, Not That for Lunch
High-Energy Dense
Low-Energy Dense
Bacon cheeseburger
595 calories
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© 2012 Abbott
Roast turkey breast (3 ounces)
sandwich on whole-wheat bread
with low-fat cheese (1 ounce),
lettuce and tomatoes;
An apple, celery sticks,
vegetable soup (1 cup);
whole-grain crackers and water
with lemon slice
545 calories
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Eat This, Not That for Dinner
High-Energy Dense
Low-Energy Dense
Fettuccini Alfredo
900 calories, 50 g. fat
Pasta with marinara sauce
and grilled vegetables;
2 c. mixed greens with
cucumber, tomato;
3 Tbsp. balsamic vinaigrette
900 calories, 18 g. fat
Feeling Full on Fewer Calories
Company Confidential
© 2012 Abbott
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The Credibility of Volumetrics
What is the evidence behind this type of eating?
• According to Dr. Barbara Rolls, we tend to eat roughly the same
amount of food each day, regardless of the total number of calories
consumed
• If you eat the same volume of food, containing fewer calories than
usual, you can lose weight without those frustrating hunger pangs
• The authors mention, however, that research on calorie density is
relatively new and ongoing
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© 2012 Abbott
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The Credibility of Volumetrics
• According to a study Dr. Rolls presented to the North American Society
for the Study of Obesity, you can lose weight simply by replacing highdensity foods with high-volume, low-density foods like fruits and
vegetables
• In the study, women who replaced high-calorie foods with low-density
foods ate 800 fewer calories a day, and never missed them. Even with
a 25% reduction in overall portion size!
• While the term ‘volumetrics’ is clever, it essentially boils down to a
sensible diet that any Dietitian would recommend:
– Lower calories, lower fat, with lots of vegetables and fruits
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© 2012 Abbott
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Thank you!
Please visit iLiveLifeWell.com
for more information
Feeling Full on Fewer Calories
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May 12, 2010
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