Download - Feel Full on Fewer Calories!
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Feel Full on Fewer Calories
• Some foods help you feel full with fewer calories.
• Other foods make you eat more calories to feel satiated.
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GO! Foods Are The Best Choices
• Salad• Fruit• Baked
potatoes• Soup
• Skim milk• Beans• Oatmeal• Stir-fry• Pasta
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What Do GO! Foods Have In Common?
• High in water• High in fiber• Low calorie
density• Low in fat• No added
sugar
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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 andhigher-fat foods are higher in calorie density than the unprocessedones.
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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 poundVery low 100-200Low 200-650Medium 900-1500High 1500-4000
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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?
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Using Calorie Density
Answer: The beans are lowerin calorie density.
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Quick Quiz – Do You Know?
• How many oranges would you have to eat to equal the calories in one Snicker’s Bar?
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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!!)
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Great Tasting GO! Foods
• Lowfat soups, stews, chili• Pasta dishes• Rice dishes• Stir-fries• Baked potatoes• Fruits• Steamed vegetables• Salads with lowfat
dressings
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• Pie• French
fries• Burgers
• Ice cream• Pizza• Fatty
meats
High in fat, low in fiber
CAUTION!
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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.
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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
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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.
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• Cheese• Oil• Butter• Margarine• Chocolate
• Cake• Chips• Croissants
and other bakery items
High in fat, low in moisture and fiberSTOP!
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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.
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True or False?
White flour and white sugar have about the same calorie density.
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True!
White flour and white sugar have about the same calorie density!
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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.
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Nuts and Seeds
Nuts and seeds are very nutritious so choose a small serving of them over other fats that contain no nutrients.
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Review
• Which category is good for the base of your diet?
• Which category needs portion control?
• Which category should be limited or avoided?
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Remember the GO! Foods
Vegetables* 65-195
Fruits 135-425
Skim milk158
Hot cereals 242-281
Shrimp, lobster410-480
Brown rice, cooked488
Potatoes, yams494
Fish, chicken500-540
Barley, cooked557
Whole-wheat spaghetti562
Beans, boiled576
Calories per pound (all are low in fat):
*Nonstarchy
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Use Willpower to Make Better Choices
Don’t Go Hungry.