Volume Eating Comparisons

By now you all know how much I promote a Volumetrics eating plan. Research shows us that people tend to eat the same volume of food each day. However, most Americans “power pack” meaning they pack the most amount of calories into the smallest volume possible. Therefore, they need more food to fill them up. Below is an example of different volumes of foods that have the same amount of calories.alt

(Photo found on www.diseaseproof.com)

Each of these have 200 calories. Is 200 calories of butter going to fill you up like 200 calories of apples? Probably not, so this concept blurs the line of the old adage “a calorie is a calorie”. Eat smart and eat more…and, I might add, weigh less. Focus on fruits, veggies, whole grains and lean proteins to take full advantage of volume eating. Ideally, 1/2 of your (smaller!) plate should be fruits and vegetables, 1/4 whole grain and 1/4 lean protein.

Here are two meal plans. Each contain 1200 calories but differ widely in volume. Calories are in parenthesis.

Meal Plan #1: 1200 calories (low in calories, low in volume)
1 hard boiled egg (80)
2 slices toast (160)
1 tbsp butter (100)
1 cup orange juice (120)

2 slices pepperoni pizza (500)
1 cup pasta (160)
1/2 cup spaghetti sauce (80)
Meal Plan #2: 1215 calories (low in calories, high in volume)
1/2 cup oatmeal (80)
1 cup skim milk (80)
1 cup mixed berries (60)
– 1 each tuna fish sandwich
2 slices whole wheat bread (160)
2 oz tuna (70)
1 tbsp mustard
1/2 cup lettuce, tomato and onion (25)
3 cups mixed veggie salad (75)
1 tbsp light salad dressing (45)

1 small orange (60)
1 each string cheese (80)

3 oz grilled chicken breast (105)
1/2 tbsp olive oil (60)
1 small sweet potato (80)
1 1/2 cups steamed mixed veggies (75)

1 cup pudding made with skim milk (160)

Now 1200 calories is pretty low, but look at all that food in meal plan #2 as compared to #1. Which is going to keep you full? My bet is the second. Give it a try!
Emily Fonnesbeck RD,CD