1. Feeling Full on Fewer Calories1Company Confidential © 2012 Abbott The Health Coach Experience January 2010 1Company Confidential © 2010 Abbott Feeling Full on Fewer Calories Christy Burkard, RD LiveLifeWell Dietitian

2. Feeling Full on Fewer Calories2Company Confidential © 2012 Abbott 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

3. Feeling Full on Fewer Calories3Company Confidential © 2012 Abbott Points Covered Today Energy density / volumetrics High density vs. low density foods What foods to fill up on Putting your meal plan together

4. Feeling Full on Fewer Calories4Company Confidential © 2012 Abbott Meet LiveLifeWell Dietitian, Christy Burkard Registered, Licensed Dietitian located in Lake County, IL M.S. Dietetics Specialist in Child and Adolescent Weight Management

5. Feeling Full on Fewer Calories5Company Confidential © 2012 Abbott 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 The following chart provides some examples of different energy density levels 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 brothTofuFrozen yogurtPotato chips (baked) Broth-based soups Yogurt (plain, low-fat) EggsCroissant CucumbersGrapesTurkey breastGraham crackers CeleryVegetarian chiliRaisinsGranola bars TomatoesBananasItalian dressingBacon MilkShrimpBagelsTortilla chips CarrotsOlivesHard pretzelsPeanut butter PeachesPotatoesAngel food cakeRanch dressing RaspberriesPastaSirloin steakPecans ApplesRavioli

6. Feeling Full on Fewer Calories6Company Confidential © 2012 Abbott 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

7. Feeling Full on Fewer Calories7Company Confidential © 2012 Abbott 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

8. Feeling Full on Fewer Calories8Company Confidential © 2012 Abbott 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

9. Feeling Full on Fewer Calories9Company Confidential © 2012 Abbott 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%

10. Feeling Full on Fewer Calories10Company Confidential © 2012 Abbott 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

11. Feeling Full on Fewer Calories11Company Confidential © 2012 Abbott 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

12. Feeling Full on Fewer Calories12Company Confidential © 2012 Abbott 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

13. Feeling Full on Fewer Calories13Company Confidential © 2012 Abbott 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. Whole- wheat 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

14. Feeling Full on Fewer Calories14Company Confidential © 2012 Abbott 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?

15. Feeling Full on Fewer Calories15Company Confidential © 2012 Abbott 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

16. Feeling Full on Fewer Calories16Company Confidential © 2012 Abbott Eat This, Not That for Breakfast High-Energy Dense 2 scrambled eggs 1 sausage patty hash brown 480 calories, 36 g. fat Low-Energy Dense 1 c. cooked oatmeal 1 c. coffee 1 large banana 1 small box of raisins 1 c. egg substitute 526 calories, 4 g. fat

17. Feeling Full on Fewer Calories17Company Confidential © 2012 Abbott Eat This, Not That for Lunch High-Energy Dense Bacon cheeseburger 595 calories Low-Energy Dense 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

18. Feeling Full on Fewer Calories18Company Confidential © 2012 Abbott Eat This, Not That for Dinner High-Energy Dense Fettuccini Alfredo 900 calories, 50 g. fat Low-Energy Dense Pasta with marinara sauce and grilled vegetables; 2 c. mixed greens with cucumber, tomato; 3 Tbsp. balsamic vinaigrette 900 calories, 18 g. fat

19. Feeling Full on Fewer Calories19Company Confidential © 2012 Abbott 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

20. Feeling Full on Fewer Calories20Company Confidential © 2012 Abbott 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 high- density 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

21. Feeling Full on Fewer Calories21Company Confidential © 2012 Abbott Live Well, Stress Less – Healthy Diet May 12, 2010 21Company Confidential © 2010 Abbott Small Steps for Success January 2010 21Company Confidential © 2010 Abbott Please visit iLiveLifeWell.com for more information Thank you!