Can eating fruits and vegetables help people to manage their weight

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Can eating fruits and vegetables help people to
manage their weight?
2
There are many proposed strategies for losing
or maintaining weight.

• This presentation looks at only one strategy
• Substituting low-energy-dense fruits and
  vegetables for foods with high energy density to
  lower calories.

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What Is Energy Density?

• The relationship of calories to weight of food
  (calories per gram).
• High-energy-dense foods 4-9 cal per gram
• (cookies, crackers, butter, bacon)
• Medium-energy-dense foods 1.5-4 cal per gram
  (bagels, dried fruits, hummus, part-skim
  mozzarella)
• Low-energy-dense foods 0-1.5 cal per gram
• (most fresh fruits and vegetables, fat-free
  yogurt, broth-based soups)

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Dietary Guidelines for Americans (2005)

• calorie-lowering strategies include eating
  foods that are low in calories for a given
  measure of food (e.g., many kinds of vegetables
  and fruits and some soups).
• make substitutions to avoid excessive calorie
  intake.

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This presentation will show

• Feeling full is one reason people stop eating.
• Volume affects the feeling of being full.
• Low-energy-dense foods have fewer calories than
  the same volume of high-energy-dense foods.
  People who eat low-energy-dense foods can feel
  full while eating fewer calories.
• Water and fiber increase volume and reduce energy
  density.
• Fruits and vegetables have high water and fiber
  content and are low in calories and energy
  density.
• Conclusion Fruits and vegetables are good
  substitutes for high-energy-dense foods in a
  weight management program.

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So how do people lose weight?

• To lose weight people must consume fewer calories
  than they expend.
• The amount or volume of food a person eats
  prompts a feeling of being full.
• Feeling full is one reason that people stop
  eating.

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Studies show that feeling full is likely to make
a person stop eatingeven more than the total
calories in the food.

• 20 participants ate as much as they wanted from
  food offered to them over 5 days.
• Diet alternated from low-energy-dense to
  high-energy-dense foods.
• On the low-energy-density diet, the participants
  felt full with just over half the calories (1570
  kcal) they needed to feel full on the
  high-energy-density diet (3000 kcal).

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Eating Low-Energy-Dense Foods Fewer Calories
Consumed and Equal Feelings of Being Full

• Researchers gave meals and snacks for 2 days to
  women who were assigned to a low-, medium-, or
  high-calorie menu.The women in each group ate
  until full.
• All groups ate a similar amount or volume of
  food.
• Study suggests that volume of food, not calories,
  makes people feel full.

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Volume affects energy density and the feeling of
being full.

• Yogurt shakes 30 minutes before lunch on 3
  different days.
• Three sizes 300 ml, 450 ml, and 600 ml, BUT had
  equal calories. (Higher volume achieved by
  incorporating air.)
• Calories consumed at lunch were 12 lower
  following consumption of 600 ml milkshake.
• Participants reported greater feelings of
  fullness after drinking the 450 ml milkshake or
  the 600 ml milkshake than after the 300 ml drink.
  

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Water, Energy Density, and Feeling of Being Full

• 24 women ate the same foods, but prepared
  differently over 3 days
• Day 1 chicken-rice casserole (1 1/3 cups).
• Day 2 chicken-rice casserole with a glass of
  water.
• Day 3 chicken-rice soup (2½ cups). Soup was made
  by adding the water into the casserole
  ingredients used the day before.
• Eating the soup
• - significantly increased the feeling of
  fullness
• - reduced the participants hunger
• - significantly reduced the number of calories
  the women consumed during lunch.

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Fruits and Vegetables Low Energy Density

• Fat increases the energy density of foods.
• Water and fiber in foods increase volume and
  reduce energy density.
• In their natural state, fruits and vegetables
  have high water and fiber content and are low in
  fat and energy density.
• The USDAs Web site on food composition
  (www.nal.usda.gov/fnic/foodcomp) lists the water,
  fiber content, and many other food components
  including calories for hundreds of vegetables and
  fruits.

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Studies with fruit and fruit juices show

• Whole fruit is more satiating.
• Whole fruit contains fiber, and juice is
  fiber-free.

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Vegetables, Fiber, Water and Feeling Full

• Researchers found that adding vegetables (carrots
  and spinach) to meals with equal calories
  enhanced the feeling of being full if at least
  200 g of vegetables were added.
• Ratings of fullness were correlated positively
  with the fiber content, water content, and the
  total weight of the meal.

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Dietary Fiber and Weight Management

• In a review of 22 studies, 20 studies found that
  high-fiber diets resulted in weight loss.
• Even in studies that did not restrict food
  intake, those on higher-fiber diets lost
  significantly more weight than those on the
  lower-fiber diets.
• An increase of 14g of fiber a day was associated
  with an average weight loss of over 4 lb. in
  nearly 4 months.

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Review of Dietary Interventions

• Many studies found that significant weight loss
  can occur when advice to increase the intake of
  fruits and vegetables is coupled with advice to
  reduce energy intake.

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Conclusion

• Feeling full cues people to stop eating.
• People feel full based on the volume of food
  consumed, not necessarily number of calories.
• Eating low-energy-dense foods can help people
  feel full with fewer calories.
• Substituting low-energy-dense fruits and
  vegetables can be effective in weight loss or
  maintenance.

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Tips for Eating Fruits and Vegetables in a
Weight Management Program

• Fruits and vegetables should be substituted for
  foods high in energy density.

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Tips for Eating Fruits and Vegetables in a
Weight Management Program

• To lower the energy density of foods, such as
  soups, sandwiches, and casseroles, substitute
  fruits and vegetables for some of the ingredients
  that have higher energy density, such as high-fat
  meat, cheese, and pasta. 

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Tips for Eating Fruits and Vegetables in a
Weight Management Program

• Breading and frying fruits and vegetables or
  adding high-fat dressings and sauces greatly
  increase the calorie and fat content of the dish.
  Fruits and vegetables in desserts also have high
  calories, fat, and sugar.

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Tips for Eating Fruits and Vegetables in a
Weight Management Program

• Eat whole fruit instead of juice.
• Frozen and canned fruits and vegetables are good
  options when fresh produce is not available.
  Choose those without added sugar, syrup, cream
  sauces, or salt.

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Tips for Eating Fruits and Vegetables in a
Weight Management Program

• Vegetables tend to be lower in calories than
  fruit. Substituting more vegetables than fruit
  for foods of higher energy density can be helpful
  in a weight management plan.

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Portion sizes Aim for at least 5 portions of a
variety of fruit and vegetables a day. Fresh,
frozen, chilled, canned, 100 juice, and dried
fruit and vegetables all count.
Portion Guide Tables Portion sizes for everyday
fruit. Portion sizes for everyday vegetables.
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• Fruit
• One portion of fruit is, for example, half a
  large grapefruit, or a slice of melon.
• One portion of dried fruit counts (1 portion 3
  dried apricots, or 1 tablespoon of raisins), but
  other types of fruit and vegetables should be
  eaten to meet the rest of the 5 A DAY target.
• A glass of 100 juice (fruit or vegetable juice)
  counts as 1 portion. But you can only count juice
  as 1 portion a day , however much you drink. This
  is because it has very little fiber.

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Quick guide to fruit portions Fresh
fruit SMALL-sized fruit 2 plums,3 apricots, 2
kiwi fruit, 7 strawberries, 14 cherries,
MEDIUM-sized such as 1 apple, banana, pear,
orange, nectarine, LARGE fruit Half a
grapefruit, 1 slice of papaya, 1 slice of melon
(2-inch slice), 1 large slice of pineapple, 2
slices of mango (2-inch slices)
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Dried fruit One tablespoon of raisins, currants,
one tablespoon of mixed fruit, two figs, three
prunes, one handful of banana chips. CANNED
fruit Roughly the same quantity of fruit that
you would eat as a fresh portion two pear or
peach halves, six apricot halves, eight segments
of canned grapefruit. Juice one medium glass
(6oz) of 100 fruit juice, but juice only counts
as once a day, no matter how much you drink
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• Vegetables
• One portion of vegetables is, for example, 3
  tablespoonfuls of cooked carrots or peas or sweet
  corn, or 1 cereal bowl of mixed salad.
• Because they are considered a 'starchy' food,
  potatoes don't count towards 5 A DAY. (Starchy
  foods are foods like potatoes, rice, pasta, beans
  and bread.) However, starchy foods are also an
  important part of a balanced diet.

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• Quick guide to vegetable portions
• Green vegetables 2 broccoli spears, 8
  cauliflower florets,
• spring greens or green beans
• Cooked vegetables 3 heaped tablespoons of cooked
  vegetables such as carrots, peas or sweet corn.
• Salad vegetables three sticks of celery, two
  inch piece of cucumber, one medium tomato, seven
  cherry tomatoes.
• Canned and frozen vegetables roughly the same
  quantity as you would eat as a fresh portion. For
  example, 3 heaped tablespoons of canned or frozen
  carrots, peas or sweet corn
• These portion sizes are for adults. Children
  should also eat at least 5 portions of a variety
  of fruit and vegetables each day, but the portion
  sizes are smaller.

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• Variety
• To get the maximum benefits, you need to eat
  different types of fruit and vegetables. Fruits
  and vegetables all contain different combinations
  of fiber, vitamins, minerals and other nutrients.
  So aim to include a variety of fruit and
  vegetables in your 5 A DAY to get the most
  benefit.
• The fruit and vegetables contained in convenience
  foods - such as ready meals, pasta sauces, soups
  and puddings - can contribute to 5 A DAY. But
  convenience foods can also be high in added salt,
  sugar or fat - which should only be eaten in
  moderation - so it's important to always check
  the nutrition information on food labels.
• Fruit and vegetables in takeaways can also count
  towards 5 A DAY, but again some of these foods
  may be high in added fat, salt and/or sugar, so
  you should only eat them in moderation.

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• Eating more fruit and vegetables as part of a
  balanced diet
• All adults and children over five years of age
  are encouraged to eat a varied, balanced diet
  that is low in fat, salt and added sugars. This
  means a diet which includes a wide variety of
  foods, plenty of fruit and vegetables and starchy
  foods (such as bread, rice, potatoes and pasta),
  moderate amounts of meat and/or alternatives and
  moderate amounts of milk and dairy products.
  Children under five should be given a mixed and
  varied diet that includes a variety of fruit and
  vegetables.

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• Fruits and Vegetables Play a Preventative Role in
  Many Age-Related Diseases
• Cancer Diverticulosis
• Heart Disease Diabetes Mellitus
• Stroke COPD
• Hypertension Osteoporosis
• Birth Defects Obesity
• Cataracts Alzheimers Disease
• Skin Wrinkling
• 1)(1) The Health Benefits of Fruits and
  Vegetables, A Scientific Overview for Health
  Professionals,

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