This post was written by Adrianne Kartholl, RDN, LD, registered dietitian nutritionist, Parkview Health Outpatient Pediatrics.
Volumetric eating is a nutritional approach to weight loss that’s been around since the early 2000s. In this post, I offer a closer look at the method and what it might look like in practice.
What is volumetric eating?
Volumetric eating encourages an individual to fill up on low-calorie, dense foods such as fruits, vegetables and whole grains. Some versions of volumetric eating even have categories for the various caloric density of foods. Overall, the approach aims to increase fiber intake and the amount of food consumed, which leads to feeling fuller for longer, while taking in fewer calories overall.
The benefits of volumetric eating
This approach can have many benefits outside of weight loss. Volumetric eating can help individuals become more in tune with hunger and satiety cues, but also more mindful about what foods they are choosing to eat.
With filling up on larger portions of low-calorie, dense foods, individuals tend to increase their overall intake of fruits and vegetables, which many Americans do not consume enough of. Also, fruits and vegetables are packed full of micronutrients, antioxidants, as well as fiber, which can help reduce risk of heart disease, aids in digestive health and blood glucose control.
Volumetric eating in practice
When teaching volumetric eating, I often ask patients to think of the foods they tend to crave most. One that is shared often is chocolate sandwich cookies. The serving size for these cookies is 3 cookies at 160 calories. For the same number of calories, this would be equivalent to approximately 3 cups of halved strawberries. Not only are the strawberries packed full of vitamins and minerals, but they would also provide nearly 9 grams of fiber! Additionally, many individuals may find they are satisfied without consuming the entire portion of strawberries.
When practicing volumetric eating, it’s important to include all food groups, especially protein-rich foods and healthy fats. Monitoring your portion size of these foods is important. While healthy fat sources are higher in calories, they are still needed for optimal health. Also, eating out may be tricky for someone using this approach. In these cases, aim to choose a lean protein source with a side of vegetables or side salad topped with vinaigrette dressing.
For more helpful dietary guidance, visit the Nutrition & Recipes section on the Parkview Dashboard.
Sources
https://health.clevelandclinic.org/volumetrics-diet
https://www.healthline.com/nutrition/volumetrics-diet
