Feel Full on Fewer Calories

• Some foods help you feel full with fewer calories.

• Other foods make you eat more calories to feel satiated.

GO! Foods Are The Best Choices

• Salad• Fruit• Baked

potatoes• Soup

• Skim milk• Beans• Oatmeal• Stir-fry• Pasta

What Do GO! Foods Have In Common?

• High in water• High in fiber• Low calorie

density• Low in fat• No added

sugar

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.

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

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?

Using Calorie Density

Answer: The beans are lowerin calorie density.

Quick Quiz – Do You Know?

• How many oranges would you have to eat to equal the calories in one Snicker’s Bar?

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!!)

Great Tasting GO! Foods

• Lowfat soups, stews, chili• Pasta dishes• Rice dishes• Stir-fries• Baked potatoes• Fruits• Steamed vegetables• Salads with lowfat

dressings

• Pie• French

fries• Burgers

• Ice cream• Pizza• Fatty

meats

High in fat, low in fiber

CAUTION!

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.

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

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.

• Cheese• Oil• Butter• Margarine• Chocolate

• Cake• Chips• Croissants

and other bakery items

High in fat, low in moisture and fiberSTOP!

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.

True or False?

White flour and white sugar have about the same calorie density.

True!

White flour and white sugar have about the same calorie density!

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.

Nuts and Seeds

Nuts and seeds are very nutritious so choose a small serving of them over other fats that contain no nutrients.

Review

• Which category is good for the base of your diet?

• Which category needs portion control?

• Which category should be limited or avoided?

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

Use Willpower to Make Better Choices

Don’t Go Hungry.