View
212
Download
1
Category
Preview:
Citation preview
Fill your plates with high volume foods
daycarebaby.com
For Parents & Care Providers
Here’s what 200 calories looks like…
…yep, this is 200 calories…
Vol-ume (noun)
Definition: The amount of space a substance or object occupies.
ˈvälyəm,ˈvälˌyo ͞om/
Where does volume come from?
Higher-volume in your food comes in a few forms:
• Fiber
• Water
• Air
Volume + Energy Density • Your stomach responds to the volume of food, not to the number of calories in the food you’ve eaten.
• A large volume of low-calorie food activates your body’s “full feeling” sooner than a small volume of high-calorie food.
• You can consume the same volume of food, yet a lower amount of calories in each portion, consuming fewer calories and feeling just as satisfied.
• Using water, air and fiber will help to lower the energy density of foods while maintaining or increasing food volume.
• Providing children with foods that have proper volume and calorie balance may help reduce issues related to childhood obesity.
Where do calories often hide?
Low-volume ingredients like oil, butter, peanut butter and yellow cheeses often contain higher calories.
These food ingredients also don’t usually make you feel full, so you may continue to eat, consuming even more calories…
Daily calorie goals
Young children need somewhere around 1,000-1,500 calories per day.
Most adults need between 1,600-3,000 calories per day depending on factors like gender, age and activity level.
The average american consumes 4,500 calories on Thanksgiving day!
Choose healthy snacks & meals
Children need a lot of energy for their growing bodies, so its important they have healthy snacks and meals throughout the day to keep their mind and body sharp.
So, just for fun, let’s compare options that have the same amount of calories, but one is good (lower in fat and higher in fiber and volume) and one is bad (high in fat and low in fiber and volume), so you can get a sense of what healthy calories look like…
Note: these are not examples of meals, but calorie and volume comparisons
What does more volume look like?
Low volume, low fiber, high fat
1 cup baby carrots ¼ cup ranch dressing
350 calories 31g fat 3g fiber
Same calories - Higher volume and fiber, lower fat
1 cup baby carrots ¼ cup hummus 1 string cheese 3 whole-‐grain crackers 1 small apple 10 pistachios
350 calories 16 grams fat 5 grams fiber
Ranch dressing is high-calorie, low-volume. This option cuts the fat in half.
Which option is lower in fat?
Low volume, higher in fat
Fe;uccine Alfredo
1,220 calories 75g of fat 5g of fiber
Higher volume, lower in fat
1 serving whole wheat pasta 1 tbsp olive oil, 1 cup bell peppers 2 oz mozzarella cheese 3 cups Spinach Salad 1 Granny Smith Apple sliced, 1 serving of almonds, 1 serving of feta cheese and 10 sprays of Italian dressing 3 oz grilled chicken breast 1 scoop chia seeds
1,129 calories 56g fat 23g fiber
Alfredo sauce is high calorie, low-volume.
You get the idea…
Lower in volume, higher in fat
6 oz steak 1 cup garlic mashed potatoes Caesar side salad
1,255 calories 70g fat 6g fiber
Higher volume, lower in fat
5 oz grilled salmon 1 med. sweet potato ½ cup cottage cheese 1 cup fresh green beans 1 cup pinto beans Side salad w/4 tbsp light salad dressing 2 cups of mixed berry & yogurt smoothie 1 cup skim milk
1,181 calories 22g of fat 35g of fiber
Based on a 2,000 calorie diet, 70g of fat would likely wipe out your entire daily recommended allowance, yikes!
Recap
Incorporate more water, fiber and air into meals using fruits and vegetables
Choose or create grains and snacks with a higher air, water, or fiber value
You’ll feel full, and consume less calories
It can help you maintain a healthy weight
Give your children healthy options!
Thank you!
Find more tips at www.daycarebaby.com With a variety of visuals, videos and eBooks!
Images source: Google image search, content guidelines are primarily based on USDA standards. Consult a nutrition or medical professional if you have specific dietary needs or concerns. This information is provided for educational purposes only.
Plus…
Get free education tools for parents and kids at SunrisePals.com
Recommended