The Basics of the Volumetrics Diet

The Volumetrics diet was developed by Dr. Barbara Rolls, a nutrition professor at Penn State University, with the intention of creating a dietary approach that emphasizes healthy eating patterns rather than a structured, restrictive diet. The Volumetrics series of books is centered around dietary “energy density” and “nutrient density.” Foods with high energy density have a higher calorie content in a given portion, while those with low energy density have fewer calories per portion. Similarly, foods that are nutrient-dense provide high levels of nutrients relative to the calories they contain, often having little or no saturated fat, sodium or added sugars. The Volumetrics diet emphasizes eating low-energy-dense, high-nutrient-dense foods like fruits, vegetables, whole grains and low-fat dairy. Conversely, high-energy-dense foods, such as those with a high proportion of unhealthy fats or sugar and little moisture, are recommended to be limited. The idea is that by focusing on eating foods that are lower in calories and higher in water and important nutrients like fiber, the body will feel satisfied while still losing weight. Guidelines for the Volumetrics diet Instead of singling out specific foods or food groups to avoid, the Volumetrics philosophy is more about what to eat. Foods are divided into four groups based on their energy density that help with meal planning and portion control. Group 1: Foods including non-starchy fruits and vegetables, nonfat milk and broth-based soups Group 2: Foods including starchy fruits and vegetables, grains, breakfast cereal, low-fat meat, legumes and low-fat mixed dishes Group 3: Foods including meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream and cake Group 4: Foods including crackers, chips, chocolate candies, cookies, nuts, butter and oil Foods contained within Group 1 are very low in energy density and are considered “free” foods to eat any time. The energy density […]

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Earth Day: How You Can Help

Happy Earth Day! Each year’s celebration of this important day reminds us of all the ways we can help the environment every day in our own homes. In particular, recycling (and otherwise re-using packaging) can be hugely beneficial to our planet. Some of the most common recyclable packaging is food and beverage packaging. This kind of packaging typically is durable, strong, protective, and plays a role in the safety, convenience, and efficiency of our food supply. It acts to block light and protect nutrients in our food and beverage products—keeping quality consistent throughout a product’s shelf life. Because these packages help provide food protection and safety, both consumers and consumer-goods companies are adopting practices to promote packaging that is even more efficient—as well as boost recycling and reuse rates. Ninety-four percent of U.S. residents living in communities with a population of more than 125,000 have recycling programs available to them, but our individual knowledge of what can and cannot be recycled, and how we can be more mindful about recycling practices, can go a long way in improving national recycling rates. For example, in addition to participating in recycling programs, the careful reuse of certain types of packaging in the home is one major way to minimize packaging waste. For food safety reasons, not all food and beverage containers are designed to be reused, but many are—see below for tips. In addition to our personal efforts, various companies are repurposing packaging waste to make products such as clothing, shoes, and other consumer goods. For example, many conservation-minded companies and organizations are recovering incorrectly discarded ocean plastics to make new products such as furniture, sunglasses, luggage and car parts—all while working to discourage marine littering. Revving up to recycle Every home across the country likely has recyclable packages lurking about—often including […]

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What Is the Volumetrics Diet?

The Volumetrics diet was developed by Dr. Barbara Rolls, a nutrition professor at Penn State University, with the intention of creating a dietary approach that emphasizes healthy eating patterns rather than a structured, restrictive diet. The Volumetrics series of books is centered around dietary “energy density” and “nutrient density.” Foods with high energy density have a higher calorie content in a given portion, while those with low energy density have fewer calories per portion. Similarly, foods that are nutrient-dense provide high levels of nutrients relative to the calories they contain, often having little or no saturated fat, sodium or added sugars. The Volumetrics diet emphasizes eating low-energy-dense, high-nutrient-dense foods like fruits, vegetables, whole grains and low-fat dairy. Conversely, high-energy-dense foods, such as those with a high proportion of unhealthy fats or sugar and little moisture, are recommended to be limited. The idea is that by focusing on eating foods that are lower in calories and higher in water and important nutrients like fiber, the body will feel satisfied while still losing weight. Guidelines for the Volumetrics diet Instead of singling out specific foods or food groups to avoid, the Volumetrics philosophy is more about what to eat. Foods are divided into four groups based on their energy density that help with meal planning and portion control. Group 1: Foods including non-starchy fruits and vegetables, nonfat milk and broth-based soups Group 2: Foods including starchy fruits and vegetables, grains, breakfast cereal, low-fat meat, legumes and low-fat mixed dishes Group 3: Foods including meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream and cake Group 4: Foods including crackers, chips, chocolate candies, cookies, nuts, butter and oil Foods contained within Group 1 are very low in energy density and are considered “free” foods to eat any time. The energy density increases […]

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Snack Production Series: Crackers

Crackers are a popular snack for all ages—and can be found in many households as a quick go-to for everyday eating. And while they may not be the first food that comes to mind when you think of “healthy,” crackers—especially whole-grain crackers—can be part of a nutritious eating pattern and a staple of mindful snacking routines. Some typical cracker ingredients include flour, baking soda and/or yeast, and oil-based shortening, but a wealth of different varieties with different flavors and ingredients are on the market—including gluten-free crackers (which must not contain wheat, rye, barley, triticale, or related types of grains). But when we enjoy our favorite crackers as part of a satisfying snack, do we think much about how crackers are made, and what processes are part of providing their key characteristics—like their nutrition, shelf-stability, and texture? Read on if you’re curious about cracker creation! Enrichment and Fortification Enrichment and fortification are common aspects of food production and processing that are designed to add nutrients to a food. Enrichment typically refers to adding nutrients that have been lost during food handling, processing, or storage back to that food. Fortification, in contrast, generally refers to foods that have had nutrients added to them that are not naturally occurring in that food (like the iodine that is commonly added to salt). Fortification has historically been used to help correct widespread dietary insufficiencies recognized by the scientific community (thus improving the balance of nutrients in consumers’ diets). One of the most widely publicized fortifications of food has been the fortification of several types of flours—including those found in many crackers—and breakfast cereals, which have been fortified with folic acid since 1998 following overwhelming evidence that sufficient folic acid consumption is linked to better health outcomes in pregnant women and children. Unlike fortified foods, many […]

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What Are the 10 Principles of Intuitive Eating?

We’ve talked about intuitive eating in the past (check out our hunger scale!) but never fully dove into all 10 principles — until now. Intuitive Eating was coined by Evelyn Tribole, MS, RD, and Elyse Resch, MS, RDN, CEDRD, Fiaedp, FADA, FAND, after their clients expressed concerns about the diet plans they had been given in the past. Eager to learn more about how we instinctively eat and to improve their clients’ relationship with food, the founders developed and began teaching 10 principles for intuitive eating. 1. Reject the diet mentality Diet culture surrounds us, but you don’t have to participate. We all have friends or family members who have been on diets that strike us as a little (or a lot) extreme or unsustainable. Say no to rigid food rules, dietary restrictions that aren’t medically necessary and the pressure to eat perfectly all the time. There’s always going to be a new fad diet to try, but research shows crash diets don’t work. 2. Honor your hunger Since we were born, we’ve had people telling us when and how much to eat. But the thing is: as babies, we cry when we’re hungry — even if it’s outside the typical breakfast, lunch and dinner eating times. While some structure to meals can be helpful if you have a busy schedule, ignoring your hunger because it’s not “time to eat” isn’t helpful. Most of the time, it just makes us hangry. Ain’t nobody got time for that. 3. Make peace with food Stop fighting with food and allow yourself to eat all types of food. There are obviously cases where you should strictly steer clear of a food, like if you have an allergy to it or it will interfere with an illness or medication. But generally speaking, if we […]

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Pesticides & Food: What You Need to Know

From supermarkets to farmers markets, Americans can enjoy hundreds of nutritious, fresh and high-quality fruits and vegetables. In order to provide such a plentiful food supply, conventional and organic farmers have multiple options to protect crops from weeds and pests—including pesticides. Even with strict safety standards in place to help ensure the safety of the food supply, you may have questions about the use of pesticides in food production, as well as pesticide residues on food. Download the Factsheet What is a pesticide? A pesticide is any substance or mixture of substances—natural, organic or man-made—used to prevent, destroy or manage pests. Not all pesticides are the same. Different types of pesticides target different types of pests. For example, insecticides target insects, herbicides target weeds, and fungicides target fungi that may cause plant diseases. Why are pesticides used to grow food? There are thousands of insects, weeds and plant diseases that can have a devastating effect on conventional and organic crops and, ultimately, threaten our food supply. Pesticides are one of many tools farmers use to protect their crops, similarly to how you may use pesticides to protect plants in your home garden. How are pesticides tested for safety?  Pesticides are strictly regulated in the United States to ensure that they may be used safely and will not harm human health or the environment. All pesticides are rigorously screened before being allowed for use. Three government agencies share responsibility for regulating conventional and organic pesticides and ensuring the food supply is safe: U.S. Environmental Protection Agency (EPA), United States Department of Agriculture (USDA) and U.S. Food and Drug Administration (FDA). Who monitors pesticide residue levels on fruits and vegetables?  Small amounts of pesticide are sometimes present on produce after it leaves the farm, these are known as “pesticide residues.” The U.S. Environmental Protection Agency (EPA) has developed strict limits (or “tolerances”) for the amount of pesticide residue that can be present on food. The FDA […]

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Ingredient Innovations in 2023: What’s New in Our Food?

Many of us like to sample new foods we come across in the grocery store—why not try an exciting, even innovative product we may have heard about from a friend, family member, or social media? The IFIC 2023 Food and Health Survey found that 42% of consumers have encountered food or nutrition information on social media, and that of that subgroup, more than half (51%) have tried a new recipe and 41% have bought a new brand or product because of what they have seen promoted there. Yet although we may be willing to try new foods and brands, many of us still like to educate ourselves on new products before (or while) making a purchase by reading the labels on our foods. The Food and Health Survey also found that 55% percent of consumers “always” or “often” pay attention to the labels on food and beverage packaging when shopping in a store; and 46% always or often pay attention to labels when shopping online. These labels can tell us where our food was made, give nutrition information, and provide detailed ingredient lists. Indeed, ingredient lists for many foods can reveal how innovations over the years have led to new sources for recipes that can be more sustainable and accessible for producers and consumers alike. While all ingredients that are used in our foods are regulated by the U.S. Food and Drug Administration (FDA), you may still have a few questions about new ingredient technologies. Let’s take a look at some of the ingredient innovations that have piqued public interest lately—and can be found on shelves today. Precision Fermentation Precision fermentation is a process that uses microorganisms to produce edible ingredients, such as protein, that can then be used in food production. For example, precision fermentation manufacturers have figured out […]

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The IFIC Food & Health Survey – The Mainstay That Meets The Moment

Some things you grow accustomed to expecting, like clockwork, each year—New Year’s Day, Tax Day, and for many food and nutrition stakeholders: the IFIC Food & Health Survey. Nineteen years ago, when I had the privilege to be part of the team that conceived and produced our first edition, I am not sure we appreciated the contribution, value, and longevity that this consumer survey would represent all these years later. Food & Nutrition Insights Are More Important Than Ever Much has happened since 2005 when the first IFIC Food & Health Survey was released. Three leaders have served at IFIC’s helm. The US Departments of Agriculture and Health and Human Services produced four editions of the Dietary Guidelines for Americans (DGA). Our population has become more diverse than at any other time in history. Rates of obesity rose from close to 35% to well over 40%, accompanied by a global shift from infectious diseases to diet-related conditions—such as heart disease and stroke—as the leading cause of mortality. We experienced a global pandemic that illuminated co-morbidities, such as diabetes, as risk factors for experiencing severe illness and death. Still, one fact is constant. Food and nutrition are central to all these topics, and sound science supports following healthy eating patterns, such as those that the DGA has recommended for over 40 years. Yet, consumers overwhelmingly do not eat this way. IFIC Is A Consumer-Centric Organization With A Unique Contribution The consumer voice is often missing in the food systems dialogue as well as in decision-making related to policy, research, communication, and more. To better support Americans in achieving improved diet quality, we must thoroughly understand their realities and offer commensurate and compelling solutions. IFIC has been a trailblazer in collecting and interpreting consumer perception, knowledge, and behavior data through a broader […]

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