Volumetrics: Eat More, Weigh Less What is energy density? Energy density is the amount of energy or...
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Transcript of Volumetrics: Eat More, Weigh Less What is energy density? Energy density is the amount of energy or...
![Page 1: Volumetrics: Eat More, Weigh Less What is energy density? Energy density is the amount of energy or calories in a particular weight of food.](https://reader036.fdocuments.in/reader036/viewer/2022062805/5697bfad1a28abf838c9bd6f/html5/thumbnails/1.jpg)
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Volumetrics: Eat More,
Weigh Less
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What is energy density?
Energy density is the amount of energy or calories in a particular weight of food.
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Many diets may compromise diet quality or cause feelings of hunger and dissatisfaction, which can limit their sustainability and long-term effectiveness.
Eat Less, Crave Food
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Low energy dense foods are low in calories and are filling…Allowing people to eat more food at the same time they are eating fewer calories.
or Eat More, Weight Less
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Breakfast
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Lunch
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Dinner
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Soup vs. Soup
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Low Energy Density Foods= Fewer Cravings
• Low-energy-dense diets maintain feelings of satiety and control feelings of hunger.
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What makes a food low ED?
• Water and fiber lower the energy density of foods because they contribute weight without contributing calories.
• Fruits, vegetables, and broth-based soups tend to be foods with either a high water content, lots of fiber, or little fat.
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Calculating ED
• The energy density of a food can be calculated using the Nutrition Facts Panel
• Divide the calories by the weight (in grams)
Energy Density =
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Calculating Energy Density
Energy Density
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Energy Density Values
• Category 1 0 to 0.6 Very Low ED
• Category 2 0.6 to 1.5 Low ED
• Category 3 1.5 to 4.0 Moderate ED
• Category 4 4.0 to 9.0 High ED
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Energy Density Ratings
ED RATING ADVICE• 0 to 0.6…. UNLIMITED go for it, eat until stuffed
(calories are less than weight in grams)
• 0.6 to1.5 … ENJOY eat large portions
• 1.5 to 4.0… CONTROL eat small portions
• 4.0 to 9.0… LIMIT eat occasionally, or eat tiny portions and/or balance
with LED foods & exercise
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Energy Density = calories grams
Food-Potato Chips
Formula
• Calories -972
• Grams- 196
• 972/196 = 4.95 (ED)
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Energy Density of Potato Chips
Potato Chips
• Calories -972• Grams- 196• 972/196 = 4.95 (ED)
4.95 ED
• Category 4 (4.0 to 9.0) High ED
• Value & Rating
4.0 to 9.0… AVOID
* Advice: eat occasionally & balance with healthier foods
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Calculating Energy Density: Watermelon
WatermelonEnergy Density = calories grams
• Calories -46• Grams- 154• 46/154 = .29 (ED)
• Category 1 (0 to 0.6) Very Low Energy Density
• Value & Rating
.29 UNLIMITED Advice: eat large portions, go for it,
(calories are less than weight in grams)
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Sbarro Lasagna
824/342=
Score= _________
Value= _________
Rating=__________
Advice=
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BeveragesED for beverages is meaningless
• ED formula doesn’t work for beverages.• Beverages do not stay in stomach and are
quickly absorbed into the body.• Any beverage with calories is HED (despite weight)
• Juice, soda, sports drinks, coffee, tea, etc. • Water and calorie free beverages are LED,
only because they have no energy (calories)
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