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Eating Abundantly for Optimal Health

Under the Volumetrics weight management plan, you'll learn how to eat to fullness on fewer calories by being selective about the foods you eat. The secret is calorie density.

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Updated:

December 19, 2023

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You may be surprised to learn that eating a high volume of certain foods can actually help you lose weight.

A research-based eating plan called Volumetrics, as its name implies, guides you on ways to eat to fullness ("volume"). It does this by identifying nutritious and low-calorie foods that can be as (or more) filling than high-calorie foods. As an added benefit, many of these types of foods can be seasonally found on local farms (and can also be preserved for use out of season).

What Is Volumetrics?

The Ultimate Volumetrics Diet was developed by Dr. Barbara Rolls, professor and Guthrie chair in nutrition at Penn State.

This eating plan is based on research showing that people are more satisfied and feel fuller when they eat a larger volume of food. The basic premise of Volumetrics is that when you pay attention to the calorie density of foods, you can maintain a healthier diet and body weight.

Calorie density (or CD) refers to how many calories are in each gram of a food. For example, if you were given a 100-calorie portion each of grape tomatoes and jelly beans, which portion do you think would be larger? Obviously, you would have more cherry tomatoes to eat, right? That's because the grape tomatoes are a lower CD food than jelly beans. And that’s the goal of the Volumetrics eating plan: By selecting more lower CD foods (like fruits and vegetables) than higher CD foods (like jelly beans, potato chips, and cookies), you will be able to eat a larger volume of food while maximizing its nutritional value.

Volumetrics does not require that you eat specific amounts in each CD category, but it does offer general guidance.

Check out these tips from the Volumetrics plan to learn what kinds of foods to add to every meal.

Eat More Very Low and Low CD Foods

The lowest CD foods (referred to as "very low" CD foods) are fruits, non-starchy vegetables, and broth-based soups. Adding more of these to your diet is a simple first step toward achieving a healthy weight and optimal overall health.

MyPlate.gov and the current Dietary Guidelines for Americans recommend filling half your plate at any meal with fruits and vegetables. They are typically high in fiber, potassium, and vitamin C, each of which helps to lower our risk of chronic disease.

The high water content in very low CD foods contributes to increased volume and is both hydrating and filling. That is why you feel more satisfied after eating that 100-calorie portion of tomatoes than you do after the 100-calorie portion of jelly beans.

There are so many delicious ways to add fruits and vegetables to your meals to bulk up the volume of food throughout the day. You could add some spinach and tomatoes to eggs at breakfast, have a side salad with your sandwich at lunch, sneak in two extra veggies to a dinner casserole, and enjoy fresh fruit for snacks and dessert. These very low CD foods are the foundation of a healthy eating plan and make weight management less complicated.

Volumetrics also suggests that you eat plenty of what are referred to as "low CD foods" throughout your day, but in slightly smaller portions. These foods include starchy vegetables, whole grains, low-fat dairy products, legumes, eggs, and lower-fat fish. They supply essential nutrients but are a little denser in calories.

When you start your meals with very low CD foods and then add in low CD ingredients, you will balance your meals' CD and nutritional value.

Enjoy Medium CD Foods in Moderation

If you are working to manage your weight, pay close attention to the quantity of medium CD foods on your plate.

These include meats like lean ground beef and chicken breast, bread, and some desserts. Dried fruit and avocados are also medium CD foods that you should eat in smaller portions.

Add Smaller Amounts of High CD Items

Higher CD foods are often processed and high in fat and added sugars, but some are also rich in nutrients. You can still enjoy these foods, but you will need to be mindful of the quantity to lose or maintain weight.

Nuts and granola are high CD foods that some tend to eat in excess. These foods do not contain much water so they don’t make you feel as full as would a similar number of calories from foods such as cucumber slices or blueberries.

Still, you can treat yourself to a small piece of chocolate or add a few nuts to a fruit and yogurt parfait.

For many people, adding a small amount of a higher CD food like chocolate to an overall lower CD meal can increase their overall satisfaction with the meal.

Learn More About Volumetrics

These are a few basic principles of the Ultimate Volumetrics Diet, and there are many more tips and tricks to this sustainable eating style. If you want to learn more about Volumetrics principles, Penn State Extension offers a six-week class series, available virtually or in person.

The Volumetrics Weigh of Life: Weight Management Plan series includes lessons on calculating the CD of foods, meal planning, physical activity, and eating out. You can find details at the-volumetrics-weigh-of-life-weight-management-plan webinar.