Volumetrics, the Snack Edition

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.

carrots

100 Calories = 250g = 25 pieces

peanut butter

100 Calories = 16g = 1 tablespoon

blueberries

 100 Calories = 175g = 1-1/4 cups

 almonds

100 Calories = 17g = 16 pieces

whole grain crackers

 100 Calories = 25g = 4.5 pieces

hummus

100 Calories = 56g = 1/4 cup

dark chocolate with almonds

100 Calories = 20g

old-fashioned oatmeal (prepared with water)

100 Calories = 27g dry = 2/3 cup cooked

dried apricots

100 Calories = 40g = 7 pieces

air-popped popcorn

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?

Filed under: Health News, Nutrition Know How

15 Responses to “Volumetrics, the Snack Edition”

1. Rose, on February 20th, 2013 at 5:38 pm Said:

   Very cool post. It’s nice to literally see the portion sizes in front of you. My favorite snack choices include: almonds, yogurt, string cheese, and hummus/carrots.

2. Anita at Hungry Couple, on February 20th, 2013 at 5:57 pm Said:

   Haha. Yes, I’ve long known the sad truth about my beloved peanut butter. That’s why I don’t keep any in the house because my idea of a “serving” and an actual serving are a little different.

   

   BroccoliHut Reply:
   February 21st, 2013 at 1:59 pm

   Haha! I struggle with limiting my PB consumption to a moderate amount too, but I just can’t live without it. So I continue to buy it and have it call to me from the fridge…

3. Matt @ The Athlete's Plate, on February 20th, 2013 at 8:23 pm Said:

   Yogurt and granola!

4. Louise a/k/a mom, on February 20th, 2013 at 10:44 pm Said:

   Um. I guess I flunk–favorite snack is peanut M&M’s. I like cheddar rice cakes too. Are they any better?

   

   BroccoliHut Reply:
   February 21st, 2013 at 1:58 pm

   Um, I know for a fact that you snack on fresh veggies too. I recall having several conversations with you while sharing lettuce dipped in PB (which is apparently really weird to other people).
   Are these the rice cakes you eat? http://www.quakeroats.com/products/rice-snacks/popped/cheddar-cheese.aspx
   They don’t look bad–whole grain brown rice is the first ingredient, so that’s a plus!

5. Nikki, on February 21st, 2013 at 7:49 am Said:

   I probably eat the equivalent of 14 tablespoons of nut butter in a week, if not more.

   

   BroccoliHut Reply:
   February 21st, 2013 at 1:54 pm

   Me too!

6. megan, on February 21st, 2013 at 7:59 am Said:

   This is a great post! Thank you!

7. megan, on February 21st, 2013 at 7:59 am Said:

   This is a great post! Thank you!

8. Sara @ sarasmiles, on February 21st, 2013 at 9:46 am Said:

   Love this! Thanks for sharing…almond butter is by far my favorite snack-I will eat it on anything-and sometimes I forget just how caloric it is. And you’re right, it’s all about balance so I need to remember to also reach for an apple instead, which is very water-dense and filled with fiber for lower calories.

9. Missy, on February 21st, 2013 at 12:41 pm Said:

   I err on the side of needing to add some carrots to my snack of peanut butter! LOL.
   It may prevent my tendency to wolf down 1 cup at a time. at least. LOL.

   (PS- I cannot stop eating roasted celery sticks of late. If you haven’t tried it give it a whirl! I hate celery otherwise.)

   

   BroccoliHut Reply:
   February 21st, 2013 at 1:54 pm

   I’ve never tried roasted celery, but it sounds interesting. Thanks for the suggestion!

10. Jacinta, on February 22nd, 2013 at 11:54 pm Said:

    Roasted celery…!? Never heard of this but it sounds weirdly interesting…

    Great post.

    I’d be scared to see the 100 calorie versions of my favourite snacks, they’d probably be one piece, a crumb, a thimble of drink, ect. haha!

11. Katie, on February 23rd, 2013 at 7:01 pm Said:

    I always forget to eat popcorn! That is my mom’s favorite “bachelorette steak” when my dad is out of town.

    I’ve been loving dried fruit stuffed with nuts.

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