A New Wayto Keep Weightin Line (NAPSA)}—Whenyou watch your weight, you watch calories. But, BarbaraRolls, Ph.D., a weight loss researcher at Penn State, urges dieters to take calorie consciousness a step further by looking at the numberofcalories in a given weight of a food— or what she calls, its “energy density.” Foods with proportionately fewercalories per gram. (weight)fill you up, says Rolls, and leave you feeling full longer than foods that have more calories in a smaller volume. Studies show that people eat a fairly constant amount or weight of food each day. The premise of Rolls’ work is that if people choose the same amount of food as they normally do, Determining The Energy Density OF A Food Colories ss Energy density Gram weight of 1 serving Look of the nutrition {abel ofa food. 1. Find the number of calories listed per serving size. 2. Find the serving size (at the top) and find in parenthases, the number of grams in one serving, 3. Divide thecalories by the weight. A simple rule of thumb: # the number of colorias is less than the number of grams in a serving, the food has on energy density below 1.0 and is considered 6 “lew energy dense” food. IF the cataries are twice the grams, the food bas au energy density of 2.0 and is considered a higher euergy dense feud. Very Low EnergyDense Foods: 0.6 arJess. Examples: fruits, vegetobtes, skim milk and broth-based saups. tow Energy Dense Foods: 0.610 1.5. Examples: Cerents with low-fat milk, fow-fal meats, beans and legumes, low-fat mixed dishes and salads Medium Energy Dense Foods: |.5 10 4.0. Examples: Heats, cheeses, high-fut nixed dishes, salad dressings oad some snack foods High Energy Dense Foods: 4.0 to 9.0. Examples: Grackers, chips, but select ones that chocolate candies, cookies, nuts, butter ond full-fat condiments are less energy dense, tmayonnaise, cream sauce, ete.) they will lose weight. Weight Cana Pan by Barbara Rall, PhO and Raed Barna, Unlike most weight loss plans that tend to cut portion sizes and leave dieters hungry and wanting include whole grains, fruits, vegfor more, choosing a diet rich in etables and legumes. Putting it all together— low-energy dense foods gives you The best way to lower the the best of both worlds—reasonable portions, a full stomach and energy density of your diet is to lower fat intake while adding fewercalories. Three main elements affect a water and fiber to your favorite @ food’s energy density—fat, water and fiber. Fat—Considered the most energy-dense element in a food, fat provides nine calories per gram. Carbohydrates and protein on the other hand, contain only four calo- ries per gram. Because fat packs calories into a food, selecting lower fat foods easily lowers energy density and cuts calories. Water—Water adds volume and weight to foods without addingcalories. For example, calovie-wise, one-quarter cup of raisins is the same as nearly two cups of whole grapes. The grapes satisfy hunger more. Selecting foods with a high water content, such as fruits and vegetables, or finding ways to add water to foods, like adding fruit to the top of cereal lowers energy density and staves off hunger. Fiber—Fiber works by adding bulk without adding calories. Fiber-rich foods tend to take more time to chew, which adds to satiety (sense of fullness) and they dishes. Some waysto do this: * Select whole-grain breads, cereals, rice (brown) and pasta (whole wheat). Check the nutri- tion labels and ingredient listings to ensure you are getting whole grains. * Add in or increase the amount of vegetables in cooked pasta or rice—you increase vol- ume with very few calories. * Substitute legumes such as kidney beans, peas and lentils for meatin casseroles. * Add slices of tomato, lettuce, cucumber, etc., to sandwiches. A Great Start Toward Total Nutrition—Include a broth-based soup at mealtime. Rolls’ research shows it reduces the number of calories a person eats at a meal and it staves off hungerfor hours afterward. Drinking water or other beverages before a meal is not the same. They satisfy thirst but do nothing for hunger. Soup works like food—it sets off the signals in your body that help you feel full. Brought to you by Totalcereals, slow how quickly foods empty breakfast cereals with 100% of the feeling full longer. Fiber-rich foods and minerals. from the stomach, leaving you daily value of at least 11 vitamins Note to Editors: This is Series HI—16 of26.
