Live and Love to Eat

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Volumetric Eating

Volumetric eating is the idea of eating the greatest amount of food possible with a low impact on calories.  For example, you can eat 3 ounces of baby carrots for 30 calories or a 2 ounce Oreo-Cakester for 250 calories.  Similarly, you can eat a cup of grapes for 105 calories vs. a snack pack of raisins for 130. 

Increasing foods that are higher in fiber and water content (along with some protein and a little fat) will make you feel fuller longer than something that is composed purely of carbohydrates. 

I took some photos of my breakfast on Tuesday thinking I would do a “what I ate” post again, but that didn’t really happen.  But I did want to tell you all that I learned my lesson and I’m sticking to my official Rubbermaid containers for my travelling oatmeal.  See, no oat shoes!

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As much as I love the simplicity and convenience of overnight oats, they are pretty calorie-dense for the 1-1.5 cup serving I usually end up with.

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Overnight oats at work

I get the privilege (read: have to) work one late shift per week, from noon-8pm.  On that day I like to get up early and get my workout in, but need something to put in my belly first thing.  Yesterday morning I had a slice of this incredible whole grain craisin/pecan bread, toasted with some almond butter.  It’s from a bakery called Mediterra and worth every calorie and carb it contains – there are no added sugars or fats, just wheat flour, water, cranberries, pecans, and sea salt.  Plus, I can slice it pretty thin and not feel too guilty.  I just learned from their website that they are available in most Market District and Whole Foods stores near the Pittsburgh area, as well as some other stores and farmers markets.

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After my workout I had a little bit of time to spare before I had to get ready for work, so I wanted to make a batch of whipped banana oats.  I’d purchased some bulk steel-cut oats and didn’t have the 30+ minutes it usually takes to make them, so I tossed them in the MB (Magic Bullet) for a few seconds before cooking, yielding a more Scottish Oat version.  They also absorb more liquid while cooking, so I used an entire cup of water to the 1/4 cup of steel-cut oats that I started with.  With the addition of the slivered half banana, scoop of protein powder, a tablespoon of toasted almond slivers, and cinnamon and nutmeg, I had a HUGE bowl of oats to eat.

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I wish I would have taken the time to measure the yield, but this bowl is quite large – at least TWICE the capacity of the Rubbermaid container above (which was only half full when starting with 1/2 cup of oats).  My guess is this ended up being about 2.5 cups of deliciousness.  And for 260 calories?  Not bad at all. 

Approximate nutrition: 260 calories, 6g fat, 30g carbs, 23g protein

What are your favorite whipped oats add-ins?

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5 responses to “Volumetric Eating

  1. Shanna, like Banana April 7, 2011 at 3:44 pm

    I’m all about getting the most bang for my buck. I often use cabbage slaw as my base for stir fry (instead of rice or grains) and I can eat a HUGE amount for around 400 calories..it rocks!

  2. Can You Stay for Dinner April 7, 2011 at 3:44 pm

    I think there’s something really helpful about eating a large volume of fresh, fibrous foods. I do this with vegetables and fruit all the time and really think it helped me to lose all of my weight. I love adding peanut butter to whipped oats 🙂

  3. Jess (In My Healthy Opinion) April 7, 2011 at 4:24 pm

    I definitely like volume foods! Although sometimes I have to have a smaller amount of the “real thing” if it’s a decadent dessert or something like that. And OH my gosh, that bread looks fantastic! I wish I had seen this before my WF trip last week. 😦

  4. Donna April 8, 2011 at 2:32 pm

    What a smart trick, i’m going to have to try that next time with my Oats! Super cute blog, i love your banner at the top!

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