Cut Calories with Filling Foods

Have you ever failed at losing weight because you felt deprived and hungry from eating less?

Did you know you could cut calories without eating less by eating more filling foods? This is important when managing your weight. Your body has to work harder to digest proteins versus carbohydrates and fat. Foods higher in protein make you feel satisfied for longer periods of time. Processed carbohydrates like crackers, cookies, and chips are broken down more quickly and lead to hunger earlier.

Plus, when you consider volume, a serving size of processed carbohydrates is often a lot less than whole foods or a lean protein. For example, a 1-ounce bag of corn chips has the same number of calories as a small apple, 1 cup of strawberries and 1 cup of carrots with one-fourth cup of low calorie dip. With the latter, you have a more satisfying snack with fewer calories.

Choose these foods more often:

  • Fruits and vegetables prepared without added fat
  • Whole grains like brown rice
  • Whole wheat bread
  • Whole wheat pastas
  • Popcorn
  • Beans and peas without added fat
  • Lean red meat (i.e., ground beef)
  • Poultry like chicken breast without skin
  • Fish
  • Low fat and fat free milk products like yogurt, milk, and cottage cheese.
  • Fried foods and fatty cuts of meat like brisket.

Choose these foods less often:

  • Fried foods and fatty cuts of meat like brisket

Here are some other ways to cut calories without feeling deprived:

  • At breakfast, substitute some spinach, onions, and mushrooms for half the cheese in your morning omelet. The vegetables add volume and taste with fewer calories than the cheese.
  • At lunch, substitute vegetables like lettuce, tomatoes, cucumbers, or onions for 2 ounces of cheese in your sandwich or wrap. Substitute vegetables for noodles in your soup.
  • Choose snacks like fruits and vegetables.

Weight Management: Pathways to Improving Your Health

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