Bringing Wellness Full Circle

Volumetrics

I am all about eating. So this is great news! It turns out that people who eat a larger physical amount of food actually do better at weight management than others. How can that possibly be true?

Well, the truth is a little more specific. Let me rephrase that: those who manage to eat a large volume of food for the same amount of calories are better at keeping their weight under control. I am talking about Volumetrics.

Energy Density is the amount of calories provided in your diet in comparison to the amount of food you eat. So for example, you can eat ¼ cup raisins or 1 2/3 cups of grapes for the same amount of calories. but there surely is a difference in volume. 1/4 cup raisins is for the birds, if you ask me. 1 2/3 cups of grapes, well, that counts for something.

The grapes are lower in energy density (ED) because of their water content. The foods lowest in ED give you the least number of calories per spoonful–so you can eat a lot more of them for the same amount of calories, and feel more satisfied.

Improved weight control is clearly not only associated with lower calorie intake but also with an increased volume of food consumption! And all the fiber, vitamins and all that good stuff is in the lower ED group of foods, so you obviously will feel better just because of the types of foods that you focus on eating.  In other words, increasing your intake of health-supportive foods like fruits and vegetables is not only a way to optimize your nourishment, it will also optimize your food volume with better weight management as a likely result.

Here are a few ways to add volume to your food : (1) Add fruit in your breakfast cereals (2) Add grapes and sliced apples to chicken salad, or tomatoes, radishes and bell peppers to tuna salad (3) Top broiled fish/chicken with salsa (4) Add veggies to your sandwiches (5) Increase the veggie portion in stir-fries, pizza, soups and stews (7) include tossed green salad with dinner (8) Add fruits and vegetables to dishes you like (9) Put vegetables and fruits on skewers at barbecues

ENERGY DENSITY SPECTRUM FOR SELECTED FOODS:

(1) VERY LOW ENERGY DENSE FOODS (0 to 0.6 calories per gram): water, lettuce, tomato, strawberry, broccoli, salsa, grapefruit, cantaloupe, skim milk, winter squash, applesauce, carrots, orange, vegetarian chili, fat free plain yogurt, blueberries, apples

(2) LOW ENERGY DENSE FOODS  (0.6 to 1.5 calories per gram): tofu, whole milk, oatmeal prepared with water, fat free cottage cheese, grapes, black beans, green peas, corn on the cob, orange roughy, banana, fat free sour cream, vanilla pudding, cheerios, tuna packed in water, veal chop, extra lean ham, turkey breast, whole wheat spaghetti

(3) MEDIUM ENERGY DENSE FOODS (1.5 to 4 calories per gram): hard boiled egg, chicken breast, hummus, pork chop center loin, pumpkin pie, dried apricots, whole wheat bread, English muffin, part skim mozzarella, raisins, Swiss cheese, hard pretzels, air-popped popcorn, plain rice cakes, baked whole wheat tortilla chips

(4) HIGH ENERGY DENSE FOODS (4.0 to 9.0 calories per gram): regular tortilla chips, M&M’s, bacon, roasted peanuts, peanut butter, dry roasted pecans, butter, oil

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