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