VOLUMETRIC CHARTS

Energy Density = calories/gram

 

FAT                                               9 calories/gram

ALCOHOL                                   7 calories/gram

CARBOHYDRATES                   4 calories/gram

PROTEIN                                     4 calories/gram

WATER                                         0 calories/gram

 

 

Water Content in Food

 

Fruits and vegetables                80-95 %

Hot cereal                                     85

Egg, boiled                                   75

Pasta                                             65

Fish                                                60-85

Meats                                             45-65

Bread                                             35-40

Cheese                                         35

Nuts                                               2-5

Oil                                                   0

 

Carbohydrates – We can easily overeat carbohydrate-rich foods.  The key to preventing is to choose carbohydrate-rich foods low in energy density that satisfy you without providing too many calories.

 

Energy Density of Carbs

SOURCE                                 CALORIES             CAL/G.

1 oz. potato chips                    150                          5.4

1 Donut                                     242                          4.0

8 Triscuits                                 130                          4.1

1 cup Shredded Wheat          170                          3.6

1 cup Shredded Wheat
    w/ ½ cup milk                                                        1.3

1 oz. tortilla chips (6 chips)      90                          3.2 

1 baked potato – medium     220                           1.1

1 cup raw carrots                       52                           0.4

1 tomato                                      26                           0.2

1 cup lettuce                                  8                          0.1

1 apple                                         81                          0.6

 

Fiber – Fiber slows the passage of food through the digestive system, stimulating satiety for a longer period.  Fiber adds bulk and aids in digestion, without adding calories, since it passes undigested into the intestines.  It’s good to incorporate a wide variety of whole grains, vegetables and fruits into a diet to get a balance of soluble and insoluble fiber.

SOURCE                         GRAMS FIBER

1 Apple (with skin)                   4          skin is insoluble

1 Banana                                   3

1 Carrot                                      2

½ cup Broccoli                          2

1 cup Lettuce                            1

1 slice wheat bread                 2.5        insoluble

1 cup cooked Oatmeal            4           soluble

½ cup cooked black beans    6

 

 

 

 

VOLUMETRIC SMARTS

Proteins – High-protein foods can decrease hunger and prolong satiety more than foods high in either carbohydrate or fat, but you must maintain your daily protein intake at the recommended level.  Choose low-energy dense protein sources.  Three ounces of baked chicken on a generous salad of greens with a light oil and vinegar dressing is a very satisfying meal.

 

Soup – “The satiety difference between water consumed on its own as a beverage and as an ingredient in soup is remarkable... The stomach empties liquids differently from solids, and lighter, more dilute liquids differently from heavier ones... The water you drink is long gone by the time a water-containing food like soup empties from the stomach... eating soup as a first course will help you to eat less and lose weight.”*  Three ounces of chicken and an ounce of rice in a rich vegetable soup will provide a satisfying meal with an energy density of less than 0.5.

 

Breakfast - Skipping breakfast slows the rate at which you burn calories.  The process of digesting foods revs up metabolism.  People who skip breakfast tend to eat more calories, by making up for the skipped breakfast, because they are more hungry.  Breakfast is also the easiest meal to include fiber.

* The Volumetrics Weight Control Plan  by Barbara Rolls, Ph. D. and Robert A. Barnett

HIGH-DENSITY NUTRITIOUS
TRAIL SNACKS

When you need to pack some energy into a small amount of space, trail mixes of dried fruits and nuts.  A small 1/4 cup-sized container filled with nut mix also makes a great pick-me-up that you can slip into a purse or briefcase for some on-the-run energy. 

Fall is the season to save your pumpkin seeds when you clean and cook a pumpkin, as these seeds are loaded with magnesium, a mineral that most of us are lacking.  One quarter cup of roasted pumpkin seeds provides 95% of the U.S. RDA. Magnesium helps to keep  bones strong, the nervous system functoning, and the heart healthy.  It also helps alleviate muscle crampiing.  Try this recipe...

INGREDIENTS
1 egg white, whipped until foamy
1 cup pumpkin seeds
1 cup whole almonds
1 cup walnuts
2 Tablespoons ligh brown sugar
1/2 tsp sea salt
1/2 tsp curry powder
1/2 tsp ground cinnamon
1/2 tsp. cayenne pepper

Preheat oven to 250 degrees.  Toss nuts with egg white.  Blend sugar and spices before combining with nut mixture.  Spread on a nonstick baking sheet lightly greased with coconut oil.  Bake 50 minutes, stirring after 30 minutes.  Cool completely.

196 calories per serving; 7 grams protein; 17 grams fat; 8 grams carbohydrates; 0 mg cholesterol; 66 mg sodium; 2.5 grams fiber; 3 gras sugar.  Pumkin seeds are also a great source of five of the B vitamins, including folic acid.  Nutritional information from http://findarticles.com