Feel Full on Fewer Calories!
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This document discusses calorie density and strategies for choosing foods that help you feel full while consuming fewer calories. It identifies GO!, CAUTION!, and STOP! foods based on their calorie density. GO! foods like fruits, vegetables, and whole grains have a low calorie density due to their water and fiber content. CAUTION! foods like burgers and fries are higher in calories and should be eaten in small portions. STOP! foods such as chips, cake, and oils have a very high calorie density and should be limited. Choosing GO! foods as a base diet can help with weight control.
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Feel Full on Fewer Calories!
- 2. Feel Full on Fewer Calories • Some foods help you feel full with fewer calories. • Other foods make you eat more calories to feel satiated.
- 3. GO! Foods Are The Best Choices • Salad • Fruit • Baked potatoes • Soup • Skim milk • Beans • Oatmeal • Stir-fry • Pasta
- 5. What Do GO! Foods Have In Common? • High in water • High in fiber • Low calorie density • Low in fat • No added sugar
- 6. What Is Calorie Density? • Calorie density is a measure of the concentration of calories in a given weight of food. Item Calories per pound lettuce 77 apple 224 potato, baked 320 cheese 1824 potato chips 2432 olive oil 4000 See how the more refined and higher-fat foods are higher in calorie density than the unprocessed ones.
- 7. How to Calculate Calorie Density Multiply calories per ounce by 16 to find calorie density per pound. 140 calories multiplied by 16 equals 2240 calories per pound Calories per pound Very low 100-200 Low 200-650 Medium 900-1500 High 1500-4000
- 8. Label Reading Tip If there are fewer calories than grams per serving, then the food has a low calorie density. Which food is lower in calorie density?
- 9. Using Calorie Density Answer: The beans are lower in calorie density.
- 11. Quick Quiz – Do You Know? • How many oranges would you have to eat to equal the calories in one Snicker’s Bar?
- 12. Quick Quiz – Do You Know? • How many oranges would you have to eat to equal the calories in one Snicker’s Bar? • Snickers Bar = 280 calories • Orange = 61 calories • (Answer: Roughly 4.5 oranges!!)
- 13. Great Tasting GO! Foods • Lowfat soups, stews, chili • Pasta dishes • Rice dishes • Stir-fries • Baked potatoes • Fruits • Steamed vegetables • Salads with lowfat dressings
- 15. • Pie • French fries • Burgers • Ice cream • Pizza • Fatty meats High in fat, low in fiber CAUTION!
- 17. CAUTION! Foods Discussion • Most people would not think of cheesecake as diet food. • What they don’t realize is that pizza, burgers, and fries are in the same calorie density range as cheesecake.
- 18. Burgers and Fries • It is not that you can never eat a burger and fries – you just have to order small portions. – Hamburger 260 calories – Double cheeseburger 730 calories – Big Mac 560 calories
- 19. Fish and Dried Fruit • Some of the foods on the CAUTION! list are still good for your health. • These options include fatty fish and dried fruit. • Just don’t eat them all the time -- keep portions small.
- 20. • Cheese • Oil • Butter • Margarine • Chocolate • Cake • Chips • Croissants and other bakery items High in fat, low in moisture and fiber STOP!
- 22. STOP! Foods Discussions • Most people are surprised to see that fat-free potato chips, fat-free cakes, and fat-free pretzels rate so high on the calorie density scale. • This is because they are made with white flour and do not contain any moisture.
- 23. True or False? White flour and white sugar have about the same calorie density.
- 24. True! White flour and white sugar have about the same calorie density!
- 25. Oils • Oils rate the highest on the density scale at 4,000 calories per pound. • This is because they are all fat with no moisture.
- 26. Nuts and Seeds Nuts and seeds are very nutritious so choose a small serving of them over other fats that contain no nutrients.
- 27. Review • Which category is good for the base of your diet? • Which category needs portion control? • Which category should be limited or avoided?
- 28. Remember the GO! Foods Vegetables* 65- 19 5 Fruits 13 5- 42 5 Skim milk 15 8 Hot cereals 24 Calories per pound (all are low in fat): *Nonstarchy
- 29. Use Willpower to Make Better Choices Don’t Go Hungry.
Editor's Notes
- Fad diets and crash diets often backfire. One of the keys to eating fewer calories is choosing the right foods that will actually fill you up. You don’t need to starve yourself in order to lose weight and get healthy. That’s why we say “choose well” instead of “diet.” By Food and Health Communications, Inc. – www.foodandhealth.com
- In this presentation, we use a traffic light theme to outline the go, caution, and stop foods for a successful weight management program. GO – Foods in this group are the best choices for effective weight loss. CAUTION – These foods need to be eaten sparingly, using mad portion control skills. STOP – Foods in this category are palatable yet very calorie dense and may destroy the best weight loss intentions.
- Here are the GO foods – these should be the base of your diet. It is no coincidence that these are also recommended by MyPlate and the Dietary Guidelines for Americans. Diets that are based on vegetables, fruits, whole grains, nonfat dairy and lean protein are healthful – they provide all of the nutrients you need as well as the fiber. Remember, according to MyPlate, half your plate should be fruits and vegetables at each meal.
- Here is a more extensive list of the GO! Foods. You will receive handouts of all three categories – go, caution and stop – so that you will remember the lessons here.
- GO foods are high in water content – this means that cooked whole grains like oatmeal, brown rice, barley, whole grain pasta are better choices than lower moisture items like bread and crackers. Not that bread and crackers are bad –just don’t make them the bulk of your choices. Fruits and vegetables are fantastic! They are high in water content and fiber, and they are low in calorie density and fat. According to the Dietary Guidelines for Americans 2010, many fruits and vegetables are excellent sources of underconsumed nutrients like potassium, folate, magnesium, dietary fiber, and vitamins A, C, and K. Pictures, from top to bottom and left to right: fresh veggies with hummus, salad, papaya boat, grapefruit
- Let’s take a look at calorie density – what does it mean, and how is it measured? Calorie density is the concentration of calories in a given weight of food. Pound for pound, ounce for ounce, or gram for gram, foods with a high calorie density provide MORE calories than foods with a low calorie density.
- Get the idea? You can calculate calorie density yourself by using the Nutrition Facts on food packages. Calories per ounce (28 grams to the ounce) multiplied by 16 ounces per pound equals the amount of calories per pound.
- As a general guide, if the calories are less than the grams, the food has low calorie density. When calories are higher than grams, there is more calorie density. You can use this formula as a handy guide to compare foods at the supermarket. Remember that you want foods that are LOWER in calorie density! BUT, you don’t have to change your entire diet. When you eat more meals and snacks that are lower in calorie density, you can then enjoy occasional moderate portions of your favorite calorie-dense foods. Now, which of these foods (canned beans or Froot Loops) is lower in calorie density?)
- The beans are lower – see how their serving size is greater in grams than their calories?
- Here is the satiety index, which shows that foods that are calorie dense, such as croissants, cake, doughnuts and candy, are not as satiating as foods that are higher in fiber and moisture and lower in calories, such as whole-wheat pasta, potatoes, lentils, baked beans, fruits and vegetables. It is important to note how cooked oatmeal is much more satiating than the boxed cereals listed here. When compared to bakery products or boxed cereals, oatmeal is definitely the breakfast of choice.
- Raise your hands if you think you know the answer…
- And the answer is 4.5 oranges to equal one Snickers bar. Do you really think you could eat 4.5 oranges in one sitting? Which one do you think would make you feel more full – the 280 calories in the Snicker’s bar or the 280 calories found in 4 oranges? This is an example why foods that are high in fiber and low in calorie density are a better choice for weight management. It is hard to consume too many calories when you are choosing foods like oranges in place of foods like Snickers bars.
- Not all tasty foods must be given up. Just because a food is calorie laden does not mean that it is more desirable. Example: A pound of fresh, juicy strawberries (137 calories) is much more palatable than a pound of shortening. (4,040 calories). By increasing your intake of high-fiber fruits and vegetables, you can have a diet that is very satisfying even while you lose weight. Pictured above – baked salmon with spinach salad.
- The GO! foods are vital to the MyPlate guidelines. They are also right in line with the recommendations from the Dietary Guidelines for Americans. Remember to enjoy your food, but avoid oversized portions. For personalized recommendations, check out http://www.choosemyplate.gov/. According to the Dietary Guidelines for Americans, you should eat a fruits and vegetables in a variety of colors -- especially dark green, red, and orange.
- Caution foods are high in calorie density. This is because they contain a fair amount of fat and not very much moisture. They usually have little fiber. These are probably the foods that most Americans eat on a regular basis every day. They are plentiful, fast and easy to grab. They have eye appeal and palatability. This makes them dangerous for dieters. But with a little knowledge and caution you can enjoy them in small amounts as long as you are eating a base of the right stuff.
- We will discuss these items in the next few slides. Note the following items: Fatty fish Bread, dried fruit Pizza, burgers, fries Cheesecake
- Being aware of the calorie density of foods makes it easier to make the right choices for home and dining out. Many of your favorite foods are in the same calorie density range as rather rich desserts you wouldn’t dream of eating while on a diet. You just have to work on making the base of your diet with the GO! Foods and then using portion control with the CAUTION! Foods.
- Portion control matters. Take a look at the calorie differences between the various burger choices from McDonalds. Don’t make these the everyday choice.
- Fatty fish can be good for you, but in small portions. Also, when you’re selecting fish, choose an option that is prepared with a minimal amount of fat. You would not want breaded and deep fried fish as a weight control choice. Seafood is surprisingly low in saturated fat! Dried fruit is nutritious – but it should not make up all of your fruit intake or be eaten at will out of the bag – use portion control. Remember, MyPlate counts 1/2 cup of dried fruit as equivalent to 1 cup of fresh fruit. What does that tell you about the calorie content?
- The “stop” foods should be avoided when you are trying to lose weight. These foods are very calorie dense and very high in fat and it is easy to eat too many calories with these foods. Use very sparingly on occasion.
- We will discuss these in the next few slides. Note the following items: Fat-free potato chips and pretzels Nuts Fats and oils
- Bread sticks, dry cereals, and crackers are listed here, too. Whole grain versions of bread and cereal are nutrient dense so they are better choices. But you need to use portion control. Fat-free cakes and other baked goods are calorie dense and nutrient poor. They should be eaten sparingly if you want to control your weight. Remember, according to MyPlate, half the grains you eat should be whole grains.
- This is why baked goods like cookies are so high in calorie density – they contain white flour, white sugar and fat. And when you take out the fat ,they are not that much lower in calories – because the fat is replaced with more white flour and sugar.
- Most people think olive oil is a health food. It is a more healthful choice than butter and it does contain some antioxidants, but it is very calorie dense. Bread drenched in olive oil, or foods fried in a lot of olive oil, make for very high-calorie choices. Now, olive oil drizzled over a huge all-vegetable salad, on the other hand is not a bad idea at all!
- Nuts, seeds and nut butters all contain a fair amount of good-for-you nutrients like vitamin E. Use sparingly – these are a much better choice than many other high-fat items on the STOP! foods list, but they’re still extremely calorie dense.
- Have the audience offer up suggestions of foods that fit in each category. Here are the groups of foods we studied today. GO – these are the best choices for weight loss CAUTION – these foods need to be eaten sparingly and you need to use portion control STOP – these foods are very calorie dense and may overthrow the best weight loss intentions if they are eaten too frequently. They are palatable and calorie dense, which makes them easy to overeat.
- “Calorie Density” is a way of comparing foods by a specific measurement. Here we have assembled the foods according to calories per pound. Note how fruits and vegetables have a very low calorie density – they also have a lot of fiber and nutrients – this is why experts are always telling you to eat more fruits and vegetables.
- A healthful lifestyle is not about constant restraint, but about the willingness to make better choices. Be willing to select fruits and vegetables, be willing to devote time to exercise, be willing to take the steps rather than ride the elevator, be willing to share an entrée. Your willpower should be used not to avoid eating when you are truly hunger, but to make better choices in your diet and in your lifestyle.