As you can probably tell by now, I like to eat…and I like to eat a lot.
Unfortunately, I was not blessed with a metabolism that is compatible with eating a large amount of Calories without paying the consequences on the scale. But I don’t have to eat itty-bitty portions to maintain my weight. Instead, I’ve learned the power of volume.
You may have heard the term “volumetrics” before—it is the basis of a series of diet books by Barbara Rolls. The essential principle of “volumetrics” is that of Calorie density—voluminous foods (e.g., fruits and vegetables) contain far fewer Calories per unit of weight than Calorically dense foods, such as chips or fried chicken. Accordingly, those who wish to lose or maintain weight would be wise to seek out those voluminous foods most (but not all) of the time.
To demonstrate this principle, I thought I would show you what 100 Calories’ worth of my favorite snack foods looks like.
100 Calories = 250g = 25 pieces
100 Calories = 16g = 1 tablespoon
100 Calories = 175g = 1-1/4 cups
100 Calories = 17g = 16 pieces
whole grain crackers
100 Calories = 25g = 4.5 pieces
100 Calories = 56g = 1/4 cup
100 Calories = 20g
100 Calories = 27g dry = 2/3 cup cooked
100 Calories = 40g = 7 pieces
100 Calories = 3 tablespoons unpopped = 5 cups popped
Now don’t misunderstand me—I’m not saying you should eat only popcorn and baby carrots. I’m just emphasizing that optimal nutrition is all about balance. So be sure to top those baby carrots with some peanut butter
What are some of your favorite snack foods?