When Eating More Is Less

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How to eat more food and reduce your total Calorie intake

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When Eating More Is Less

  1. 1. When Eating More Is Less <ul><li>Choosing Foods to Delay Hunger, </li></ul><ul><li>using Volumetrics </li></ul>
  2. 2. Which one has the most Calories?
  3. 3. Which one will delay hunger the longest?
  4. 4. Volumetrics Dr. Barbara Rolls, Ph.D. <ul><li>Scientists have discovered that </li></ul><ul><li>people regulate their food intake by eating </li></ul><ul><li>the same weight of food each day. </li></ul>
  5. 5. What is satiety? <ul><li>Satiety is the state of fullness after having eaten. </li></ul><ul><li>When one is satisfied or satiated, one is no longer interested in food. </li></ul><ul><li>Foods vary in the amount of satiety </li></ul><ul><li>they supply. </li></ul>
  6. 6. 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
  7. 7. Water Content in Various Foods
  8. 8. Water-rich foods delay hunger the longest
  9. 9. Both weigh 6 ounces (180 grams): 10X Calories <ul><li>Cheese 8 slices = 600 Calories </li></ul><ul><li>Broccoli 1 cup = </li></ul><ul><li>50 Calories </li></ul><ul><li>10X Calories </li></ul>
  10. 10. Both weigh 6 ounces (180 grams): 20X Calories <ul><li>Broccoli 1 cup = </li></ul><ul><li>50 Calories </li></ul><ul><li>Potato Chips </li></ul><ul><li>½- 14 oz bag= </li></ul><ul><li>960 Calories </li></ul><ul><li>20X Calories </li></ul>
  11. 11. Another ED <ul><li>Energy Density(ED) </li></ul><ul><li>Energy = Calories </li></ul><ul><li>How many Calories you get in weight of food measured in grams </li></ul><ul><li>Calories divided by Gram Weight(Serving Size) </li></ul>
  12. 12. Figuring Energy Density <ul><li>Does it have more grams than calories? </li></ul><ul><li>It’s very low energy density. </li></ul><ul><li>Does it have about the same number of calories and grams? </li></ul><ul><li>It’s low energy density . </li></ul><ul><li>Does it have more calories than grams? It’s high energy density. </li></ul>
  13. 13. Compare Bad Day VS. Good Day <ul><li>A Bad Day </li></ul><ul><li>Chewy Chocolate Chip </li></ul><ul><li>Breakfast Bar </li></ul><ul><li>Swedish Meatballs </li></ul><ul><li>Fruit Leather </li></ul><ul><li>Fudge Stripe Cookie </li></ul><ul><li>Turkey Pot Pie </li></ul><ul><li>5 Crackers </li></ul><ul><li>1 tablespoon peanut butter </li></ul><ul><li>Chocolate Sandwich Cookie </li></ul><ul><li>Cinnamon Sweet Roll </li></ul><ul><li>A Good Day </li></ul><ul><li>Kashi Go Lean Cereal </li></ul><ul><li>Light Yogurt </li></ul><ul><li>1 ounce Pretzels </li></ul><ul><li>1 ½ tablespoons sour cream onion dip </li></ul><ul><li>Cheese Ravioli </li></ul><ul><li>Banana Nut Muffin </li></ul><ul><li>Apple </li></ul><ul><li>1 cup Romaine Lettuce </li></ul><ul><li>Chicken, Rice, Broccoli, and Cheese Frozen Dinner </li></ul><ul><li>1 tablespoon Fat-free Ranch Salad Dressing </li></ul><ul><li>½ cup mashed potatoes </li></ul>
  14. 14. What’s the Difference? <ul><li>A Bad Day </li></ul><ul><li>Calories 1525 </li></ul><ul><li>Protein 36 grams </li></ul><ul><li>Carbohydrate 171 grams </li></ul><ul><li>Fiber 9 grams </li></ul><ul><li>Total Fat 80 grams </li></ul><ul><li>A Good Day </li></ul><ul><li>Calories 1254 </li></ul><ul><li>Protein 54 grams </li></ul><ul><li>Carbohydrate 186 grams </li></ul><ul><li>Fiber 18 grams </li></ul><ul><li>Total Fat 35 grams </li></ul>
  15. 15. What’s the Difference? <ul><li>A Bad Day </li></ul><ul><li>Chewy Chocolate Chip Breakfast Bar </li></ul><ul><li>Swedish Meatballs </li></ul><ul><li>Fruit Leather </li></ul><ul><li>Fudge Stripe Cookie </li></ul><ul><li>Turkey Pot Pie </li></ul><ul><li>5 Crackers </li></ul><ul><li>1 tablespoon peanut butter </li></ul><ul><li>Chocolate Sandwich Cookie </li></ul><ul><li>Cinnamon Sweet Roll </li></ul><ul><li>A Good Day </li></ul><ul><li>Kashi Go Lean Cereal </li></ul><ul><li>Light Yogurt </li></ul><ul><li>1 ounce Pretzels </li></ul><ul><li>1 ½ tablespoons sour cream onion dip </li></ul><ul><li>Cheese Ravioli </li></ul><ul><li>Banana Nut Muffin </li></ul><ul><li>Apple </li></ul><ul><li>1 cup Romaine Lettuce </li></ul><ul><li>Chicken, Rice, Broccoli, and Cheese Frozen Dinner </li></ul><ul><li>1 tablespoon Fat-free Ranch Salad Dressing </li></ul><ul><li>½ cup mashed potatoes </li></ul><ul><li>Calories 1525 </li></ul><ul><li>Protein 36 grams </li></ul><ul><li>Carbohydrate 171 grams </li></ul><ul><li>Fiber 9 grams </li></ul><ul><li>Total Fat 80 grams </li></ul><ul><li>Calories 1254 </li></ul><ul><li>Protein 54 grams </li></ul><ul><li>Carbohydrate 186 grams </li></ul><ul><li>Fiber 18 grams </li></ul><ul><li>Total Fat 35 grams </li></ul>
  16. 16. Why eat more broth-based soup, skim milk, fruits, and vegetables? <ul><li>Help control hunger </li></ul><ul><li>Improve nutrition </li></ul><ul><li>Eat fewer total Calories </li></ul><ul><li>Easier weight management </li></ul>

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