Do smaller portions, however, amount to fewer calories consumed?

Researchers at Penn State put it to the test and found some interesting conclusions. Women in the study were given meals over a period of weeks that varied in portion size. The women were divided into two sets – a control group and a group that were taught techniques to control portions and eat healthier.

Did the training make a difference? Yes, but in an unexpected way. Each of the meals contained different food options, including a higher calorie density food like garlic bread and a lower calorie density option like salad.

As the portion sizes increased, all participants ate more food, confirming previous research. However, those who had received the training ate more of the lower calorie options, such as salad, so they consumed fewer calories compared to the control group.

“The results show that choosing healthy, lower-calorie-dense foods was more effective and more sustainable than just trying to resist large portions of higher calorie options,” said Faris Zuraikat, graduate student who conducted the research. “If you choose high-calorie-dense foods but restrict the amount that you’re eating, portions will be too small, and you’re likely to get hungry.”

These observations align with insights from Best Food Facts experts on portion control and healthy eating. The Volumetrics diet is one that focuses on feeling full or utilizing the volume and calorie density of foods.

“The theory is that people tend to eat the same amount or volume of food each day, regardless of how many calories they take in. Because most of the foods in this diet are low in calorie density, by filling up on these types of foods you will be consuming fewer calories without less food,” registered dietitian Sarah Downs said.

What are those foods that are low in calorie density and promote weight loss? Fruits, vegetables and whole grains are the best bet, says Brenda Roche Wolford, M.S., R.D. of the University of California.

“Throw in some legumes (beans, peas and lentils) and you’re well on your way to a heart-healthy diet,” she said. “Fruits and vegetables also have a high water content, which helps play a role in weight control. The high water content increases the volume of what you are eating, without adding extra calories. Similar to fiber, this helps you feel fuller longer. The high water content of fruits and vegetables makes them great low-calorie options to incorporate into meals and snacks.”

Regulating portion size involves mindful eating, the practice of removing distractions and giving conscious thought to what we’re eating. Being mindful also means balancing foods for nutrition and enjoyment.

“Giving ourselves full permission to eat all foods allows us to explore our body’s cravings without guilt or judgment. Balancing the intake of foods that are both nutritious for our body and pleasurable to our body can help us engage in a meaningful, mindful eating experience that ultimately leads to a healthy relationship with food,” said Sheena Gregg, registered dietitian at the University of Alabama.

Portion size does matter and affects how much food you consume. Just cutting serving size, however, may lead to hunger and overeating later. Choosing lower calorie dense foods can help reduce overall calorie intake.

The post Does Portion Size Matter? appeared first on Best Food Facts.

What is the Volumetrics diet?

Sarah Downs: “Rated by U.S. News as the #8 in “Best Diets Overall,” the Volumetrics diet’s primary goal is sustainable weight loss. The theory is that people tend to eat the same amount or volume of food each day, regardless of how many calories they take in. Because most of the foods in this diet are low in calorie density, by filling up on these types of foods you will be consuming fewer calories without less food.”

What are high- and low-density foods?

Sarah Downs: “Energy density refers to the number of calories in a food compared to the volume/weight of the food.

High-density foods have a lot of calories for not much food and little nutrition. Examples of high-density foods are candies, cookies and chips.

Low-density foods have fewer calories with more food or volume. Examples of low-density foods include non-starchy fruits and veggies, non-fat milk and broth-based soups.

For example, a breakfast that includes eggs, whole wheat bread, fruit and milk have the same amount of calories as a breakfast of two donuts. The difference? The volume or weight in grams of the first breakfast is much larger than the donut breakfast, or more food for fewer calories.”

What can you eat? What can you not eat?

Sarah Downs: “There is no restriction within this eating plan, but you do need to be mindful of the energy density of foods. It includes eating three meals a day with a few snacks in between (and you can even have dessert!). There are four categories that different foods fit into:

• Category 1 includes “free” or “anytime” fruits, non-starchy vegetables (such as broccoli, tomatoes, mushrooms), and broth-based soups.
• Category 2 includes reasonable portions of whole grains (such as brown rice and whole wheat pasta), lean proteins, legumes, and low-fat dairy.
• Category 3 includes small portions of foods such as breads, desserts, fat-free baked snacks, cheeses, and higher-fat meats.
• Category 4 includes sparing portions of fried foods, candy, cookies, nuts, and fats.

The plan encourages people to base eating decisions on categories 1 and 2, have smaller portions of category 3 and keep those in category 4 to a minimum.”

What are the health benefits?

Sarah Downs: “The benefits to including more nutrient-dense foods include weight loss, improved heart health and improved overall health.”

Registered Dietitian Rating?

Sarah Downs: “B+ The Volumetrics Diet is not restrictive, promotes increased intake of fruits and vegetables, and is easy to follow. It also doesn’t abandon physical activity and encourages adding increased steps and movement each day in order to reach an ultimate goal of 10,000 steps a day.”

_{The Image “It’s so easy and delicious to eat #healthy #food at Cafe Lago. Love the flavors in their #gazpacho #soup and any #salad with Dallas #Mozzarella Co. cheese” by Dallas Foodie is licensed under CC BY NC-ND 2.0.}

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Volumetric: Adjective. Of relating to measurement by volume. The Volumetrics Diet created by Dr. Barbara Rolls is based on feeling full using nutrient-rich foods for less calories. This diet focuses on the “calorie density” of foods, or the number of calories as it relates to the portion size of the food. Foods with high calorie density have a lot of calories for not a lot of food or volume.

Used in a sentence:

The Volumetrics lifestyle can be a successful weight loss tool for some because of the focus on consuming low-calorie density foods, or foods that provide fewer calories and more nutrients with more volume.

_{The image “Grapes/Weintrauben” by Christian Schnettelker is licensed under CC BY 2.0.}

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