Modifying Energy Density of Food Versus Portion Size by tanata

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food · @tanata · Mar 28 '18

$10.78

Modifying Energy Density of Food Versus Portion Size

![Screenshot_2.jpg](https://gateway.ipfs.io/ipfs/QmUYpHvY2nD1ZrjrXXqyw2LERzFxQWoS4w1e4RnUCT6gDC)

Many weight loss programs stress paying attention to portion sizes. And rightly so. Portion sizes are typically a smaller amount than what people actually eat. Girl Scout cookies just came out, for example. Many flavors have a portion size of two cookies (for Thin Mints it’s four). I’m guessing most don’t eat just two cookies (or four Thin Mints, my personal favorite).

Recently I read the article by Barbara. J Rolls ( Dietary strategies for the prevention and treatment of obesity. Proceedings of the Nutrition Society). This paper summarizes research examining energy density of foods and calorie intake. Energy density of a food is the number of calories per weight of food. For example, a muffin typically has a large number of calories per weight (high energy density). If you took a handful of vegetables that weighed exactly the same as the muffin, you would be eating fewer calories overall. Vegetables typically have a low energy density.

![f4c557d0f13732285f62e8e433e34aa9.jpg](https://gateway.ipfs.io/ipfs/QmNQeqLeZ1F2DmP15XomNj7L87zryFS2odjhjVomrMsQGX)

The author suggests the weight loss programs should incorporate how to substitute high energy dense foods for low into lessons. The take home being: Eat the same volume of food with more low energy dense foods included. The body feels full. Fewer calories are eaten overall.

### Here are some suggestions:

If you’re making spaghetti, use half the pasta. Take any vegetables (peppers, squash, carrots…) and cut them into long thin strips to mimic the pasta. Cook and incorporate as the other half of the pasta.

![7Xuoqd9yvVk.jpg](https://gateway.ipfs.io/ipfs/Qmadyzwv1tEYJ2zmM6TwaJYWQwksFsPfMXeT3pPtfW9ZAy)

If a bowl of ice cream is on the menu for dessert, try serving the half cup serving size instead of a large bowl full. Fill the rest of your bowl with various pieces of fruit. If your favorite fruit is not in season, try warming up frozen fruit and pouring that on top of the ice cream.

![9EGAVOMilDo.jpg](https://gateway.ipfs.io/ipfs/QmWcKfUyKyPqquibd5u9537UHhjBy8CgFqupLTK1XuTXip)

The article also mentioned research that showed eating a low energy dense salad prior to a main meal resulted in fewer calories eaten overall. (Albeit, the larger the salad the better.) This is a great trick for eating out, especially since restaurants now serve large portions of food packed with calories. Fill up on the salad first, eat less of the main meal, and eat fewer calories overall.

![-OQgHu4cMP8.jpg](https://gateway.ipfs.io/ipfs/QmaHyzThrSQEMQJKdcg5Qg2Ghad8pyEMRSQZja7oALQE12)

Eating scrambled eggs for breakfast? Use fewer eggs and sautee up some vegetables to make an egg and vegetable scramble. (I love doing this on weekend mornings. It can help use up any leftover veggies in the fridge in addition to being a healthful breakfast.)

![oMP9z2ly0RY.jpg](https://gateway.ipfs.io/ipfs/QmZRN2sVVAgRCSq9xgBSB4apAiLW199SkVbxpNGNEKszsK)

[http://nutrition.psu.edu/media/nutrition/foodlab/files/CV_for_Food_Lab_website_5-19-15.pdf](url)

![1000x96_generator.gif](https://gateway.ipfs.io/ipfs/Qmb7KUBzcqGquN9WcYaP7cdxPk4nrDx8YecM4v7kReN5jJ)

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@aaeesha · Mar 29 '18

$0.03

This is amazing blog post thanks for letting us know about these facts.

👍 tanata

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@bangash · Mar 28 '18

$0.05

@tanata fat is the the major cause of illnesses.  If  we take required quantity of foods on daily basis and don't try to create extra painful life due  to heavily eating of extra calories. 
Very nice and informative post dear.. i like your posts always.  Thanks for sharing

👍 tanata, bangash

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@bangash113 · Mar 29 '18

![](https://steemitimages.com/DQmSx1i5eLuaq9ck67X4KYQ168tvKnkL6MGNqwGzUH8z9ZM/image.png)

wow so nice post with great photography

👍 tanata, bangash113

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@bushra5 · Mar 30 '18

Eating food at the meal will give you your nutrition,and eat it as much as possible for any food,if you eat alot,then the food will give you damg.thanks for sharing @tanata

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@christian.danny · Mar 29 '18

$0.05

its an awesome blog post what looks unique in this post is your photograph you looks so stronger.this is the reason why you are so strong.

👍 tanata

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@edensgarden · Mar 31 '18

re-tanata-modifying-energy-density-of-food-versus-portion-size-20180331t035105122z

Great post!
Thanks for tasting the eden!

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@factism · Mar 28 '18

$0.10

This post has created a benefit to those that wants to be on diet but can't help cutting down the volume. This way i can still eat the usual volume and reduce the amont of calories taken in.

I am very greatful, this will be helpful to my close neigbour. you are wonderful.

Are you a food nutritionist by profession?

👍 tanata

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@tanata · Mar 29 '18

Thank you for the addition! No, information on healthy eating is my hobby) Thank you!

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@ganeshsahu · Mar 28 '18

Wow..great idea

👍 ganeshsahu, tanata

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@gpalav · Mar 28 '18

$0.05

Going to try Pasta, I think it will be great using the substitutes.
Thanks for sharing information related to food and its density. 👍

👍 tanata

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@inna-yatsuk · Mar 28 '18

$0.10

**And another good thing is to eat slowly, chew and enjoy the food, then the feeling of saturation comes quickly and you do not eat much anymore)). Well, if the stomach is not stretched).**
>А еще одна хорошая вещь - ешьте медленно,тщательно пережевывая и наслаждайтесь едой, тогда чувство насыщения приходит быстро и уже много не съешь)). Ну если желудок не растянут).

👍 tanata

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@tanata · Mar 29 '18

Все время напоминаю себе об этом. но привыкла проглатывать еду за 5 минут, чтобы ребенком быстрее заняться:)

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@julisavio · Mar 28 '18

$0.10

Good morning, sweetheart Tanata.
Excellent tip. I imagine our brain that the volume of the dish will satisfy our will in the same way, regardless of the food, for example, the ice cream with the salad is as palatable as the pure ice cream.

I really enjoyed the last plate, with the eggs. It must be delicious.

Thank you!!!!

👍 tanata

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@tanata · Mar 29 '18

Thank you for your constant attention to my blog;)

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@muhammadkamal · Mar 28 '18

your idea always useful and helpful.

👍 tanata

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@nilpan · Mar 28 '18

$0.05

Согласен полностью.
Надо меньше жрать.

👍 tanata

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@tanata · Mar 29 '18

Вы как всегда лаконичны:))

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@nontu · Mar 28 '18

$0.02

you have shared something unique this is brilliant..thanks for sharing! the all foods looks really delicious and I can feel the nice smell of scrambled eggs😊

👍 tanata, nontu

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@olgy-art · Mar 28 '18

$0.05

Очень актуальная тема сейчас. Скоро лето 😁😂😂

👍 tanata

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@tanata · Mar 29 '18

Я вот тоже так подумала  :)

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@prince121 · Mar 28 '18

$0.03

Food are looking so delicious @tanata. .... 
Can i test those ...Lol....

👍 tanata, prince121

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@pushbot · Mar 31 '18

re-tanata-modifying-energy-density-of-food-versus-portion-size-20180331t023131957z

You got a 15.79% upvote from @pushbot courtesy of @stratilatkryuko!

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@rahulsen · Mar 28 '18

$0.06

Loved the amazing information about food. . 
We get a lot of information from your posts. @tanata  .  .  . All the food is very delicious. . I liked Scrambled Eggs. . Yammy!! This would really be very tasty. Thanks for share a very useful post dear. . . .

👍 tanata, rahulsen

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@renatahelena · Mar 28 '18

$0.05

Wow, what a good idea. I really enjoyed the ice cream with salad. I'll do it here at home.

👍 tanata

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@rkaitra · Mar 28 '18

Wow amazing food i like it thanks for sharing..

👍 tanata

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@sarah.taylor · Mar 29 '18

$0.08

Amazing blog post,this is a learning curve for me i used to bunk at school and i did not learn anything,so iam learning from here.i read your previous comments from a girl named @aaeesha. thats an awesome comments.you are a real inspiration for lot of people like us.

👍 tanata

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@slimwhale · Mar 31 '18

re-tanata-modifying-energy-density-of-food-versus-portion-size-20180331t022903335z

You got a 13.75% upvote from @slimwhale courtesy of @stratilatkryuko!

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@sujonkhan · Mar 29 '18

Great post.
I like it this post..
Thanks for sharing valuable post...

👍 tanata, sujonkhan

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@sujonmia · Mar 29 '18

Very nice food.
I like it this food.
Thanks for sharing this life..
I appreciate your busy...

👍 tanata, sujonkhan, sujonmia

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@timuann · Mar 28 '18

$0.06

this is a very important information about food.i have got a new idea of food to read  your post.your food looks to  very attractive and pretty.i hope that,this food to eating may be tasty and yammy.because  its to see very delicious. thanks to sharing for your good post..dear..@tanata

👍 tanata, rahulsen, timuann

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voter	rshares	pct
tanata	21,735,201,996	50%
rahulsen	968,346,608	100%
timuann	357,164,225	100%