3. Volumetrics: Eat More, Weigh Less

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

6. 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

7. 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

9. Breakfast

10. Lunch

11. Dinner

12. Soup vs. Soup

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

14. 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.

15. 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 =

16. Calculating Energy Density Energy Density

17. Energy Density Values Category 10 to 0.6Very Low ED Category 2 0.6 to 1.5Low ED Category 3 1.5 to 4.0Moderate ED Category 4 4.0 to 9.0 High ED

18. 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

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

20. Energy Density of Potato Chips Potato Chips Calories -972 Grams- 196 972/196 = 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

21. Calculating Energy Density: Watermelon Watermelon Energy Density = calories grams Calories -46 Grams- 154 46/154 =.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)

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

23. 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)