Volumetrics: Eat More, Weigh Less

What is energy density? Energy density is the amount of energy or calories in a particular weight of food.

Many diets may compromise diet quality or cause feelings of hunger and dissatisfaction, which can limit their sustainability and long-term effectiveness. Eat Less, Crave Food

Low energy dense foods are low in calories and are filling…Allowing people to eat more food at the same time they are eating fewer calories. or Eat More, Weight Less

Breakfast

Lunch

Dinner

Soup vs. Soup

Low Energy Density Foods= Fewer Cravings Low-energy-dense diets maintain feelings of satiety and control feelings of hunger.

What makes a food low ED? Water and fiber lower the energy density of foods because they contribute weight without contributing calories. Fruits, vegetables, and broth-based soups tend to be foods with either a high water content, lots of fiber, or little fat.

Calculating ED The energy density of a food can be calculated using the Nutrition Facts Panel Divide the calories by the weight (in grams) Energy Density =

Calculating Energy Density Energy Density

Energy Density Values Category 10 to 0.6Very Low ED Category to 1.5Low ED Category to 4.0Moderate ED Category to 9.0 High ED

Energy Density Ratings ED RATING ADVICE 0 to 0.6…. UNLIMITED go for it, eat until stuffed (calories are less than weight in grams) 0.6 to1.5 …ENJOY eat large portions 1.5 to 4.0… CONTROL eat small portions 4.0 to 9.0… LIMIT eat occasionally, or eat tiny portions and/or balance with LED foods & exercise

Energy Density = calories grams Food-Potato Chips Formula Calories -972 Grams /196 = 4.95 (ED)

Energy Density of Potato Chips Potato Chips Calories -972 Grams /196 = 4.95 (ED) 4.95 ED Category 4 (4.0 to 9.0) High ED Value & Rating 4.0 to 9.0… AVOID * Advice: eat occasionally & balance with healthier foods

Calculating Energy Density: Watermelon Watermelon Energy Density = calories grams Calories -46 Grams /154 =.29 (ED) Category 1 (0 to 0.6) Very Low Energy Density Value & Rating. 29 UNLIMITED Advice: eat large portions, go for it, (calories are less than weight in grams)

Sbarro Lasagna 824/342= Score= _________ Value= _________ Rating=__________ Advice=

Beverages ED for beverages is meaningless ED formula doesn’t work for beverages. Beverages do not stay in stomach and are quickly absorbed into the body. Any beverage with calories is HED (despite weight) Juice, soda, sports drinks, coffee, tea, etc. Water and calorie free beverages are LED, only because they have no energy (calories)