Food density and portion size in CR?

[Guest guest]

Hi All,

The pdf-available below seems to say that we should dilute our food

density and eat smaller food portions? What works for ad lib eaters

may be used for CR?

Am J Clin Nutr. 2004 Jun;79(6):962-968.

Combined effects of energy density and portion size on energy intake

in women.

Kral TV, Roe LS, Rolls BJ.

...... DESIGN: This study used a within-subjects design. Once a week

for 6 wk,

39 women were served breakfast, lunch, and dinner ad libitum. The

main entree at

lunch was formulated in 2 versions that varied in energy density

(5.23 or 7.32

kJ/g), each of which was served in 3 different portion sizes (500,

700, or 900

g). The 2 versions were matched for macronutrient composition and

palatability.

Breakfast and dinner were standard meals. RESULTS: Increases in

portion size and

energy density led to independent and additive increases in energy

intake (P

<0.0001). Subjects consumed 56% more energy (925 kJ) when served the

largest

portion of the higher energy-dense entree than when served the

smallest portion

of the lower energy-dense entree. Subjects did not compensate for the

additional

intake by eating less at the subsequent meal. Despite substantial

differences in

energy intake, no systematic differences in ratings of hunger and

fullness

across conditions were observed. CONCLUSIONS: The energy density and

the portion

size of a food act independently to affect energy intake. The

findings indicate

that large portions of foods with a high energy density may

facilitate the

overconsumption of energy.

PMID: 15159224 [PubMed - as supplied by publisher]

Cheers, Alan Pater

[Guest guest]

>>that we should dilute our food density and eat smaller food portions? What

works for ad lib eaters

may be used for CR?

This is Barbara Rolls who wrote the book " volumetrics " . What she is really

saying is that if you consume foods that are high in energy densityt, or if the

toal energy density of your diet is high, than you will have to restrict

portions so as not to overconsume portions. In early work, she has shown that

if the foods you eat are low energy density or if the total energy density of

your diet is low, portion size becomes less relevant as it becomes much harder

to overconsume calories. Of course, some of us may have to do both, lower energy

density and watch portions in order to achieve caloric goals.

Naturally occuring foods that are low in energy density are fresh vegetables,

fresh fruits, whole grains, starchy vegetables, legumes and lean proteins. All

of which are also high in nutrient density.

Jeff

[Guest guest]

I believe that dried fruits are high in nutrient density, but would not

be categorized as low on an energy density scale... would you agree with

that?

Also, does the volumetrics theory hold that satiety from foods low in

energy density is greater than high energy density foods that are

diluted. I perceive that vegetable soups to be helpful with satiety.

Jeff Novick wrote:

>Naturally occuring foods that are low in energy density are fresh vegetables,

fresh fruits, whole grains, starchy vegetables, legumes and lean proteins. All

of which are also high in nutrient density.

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[Guest guest]

I think an important implication is that people eat whatever is put

in front of them - large, dense meals - small, dense meals - or small

non-dense meals, whatever! There is no automatic calorie counter in

our bodies that knows we've eaten too much. There are other studies

that say the same thing. This is why the supersize meals at

restaurants are such a problem.

CRON can take advantage of this. If you construct your meals to be

nutritious and low calorie and decide that's all you're going to eat,

you will adjust to the amount of food over time and CRON will

seem " normal " .

I personally do not try to eat large volumes of low calorie foods

just to fill myself up. If you eat smaller meals, I think your

stomach shrinks and your mind will learn to accept the smaller

amounts if you get used to eating less. I avoid non-nutritious foods,

especially those with significant calories. I eat reasonable

quantities of moderate and higher calorie foods that are also

nutritious - like fruits, nuts and meats - and eat as much as I want

of low calorie nutritious food - like vegetables.

--- In , " old542000 " <apater@m...>

wrote:

> Hi All,

>

> The pdf-available below seems to say that we should dilute our food

> density and eat smaller food portions? What works for ad lib eaters

> may be used for CR?

>

> Am J Clin Nutr. 2004 Jun;79(6):962-968.

>

> Combined effects of energy density and portion size on energy

intake

> in women.

>

> Kral TV, Roe LS, Rolls BJ.

>

<snip>

intake (P

> <0.0001). Subjects consumed 56% more energy (925 kJ) when served

the

> largest

> portion of the higher energy-dense entree than when served the

> smallest portion

> of the lower energy-dense entree. Subjects did not compensate for

the

> additional

> intake by eating less at the subsequent meal. Despite substantial

> differences in

> energy intake, no systematic differences in ratings of hunger and

> fullness

> across conditions were observed. CONCLUSIONS: The energy density

and

> the portion

> size of a food act independently to affect energy intake. The

> findings indicate

> that large portions of foods with a high energy density may

> facilitate the

> overconsumption of energy.

>

> PMID: 15159224 [PubMed - as supplied by publisher]

>

>

> Cheers, Alan Pater