Pump up the Volume!

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August 13, 2013 by thehealthyheartcenter

I’m sure everyone can agree that they would rather consume a larger amount of food compared to a smaller amount of food. The problem with this is that more food usually means more calories, and ultimately weight gain. But what if I told you there’s an easy way to eat more food for less? Increasing the volume of your favorite dishes allows you to feel more satisfied for a smaller amount of calories. There are many ways to add volume to your meals and snacks, such as:

  • Add fruits and vegetables to common dishes – For example, add a diced tomato or steamed veggies to your favorite pasta. When you add low-calorie foods like these, they displace the higher calorie components of your meal, such as the pasta noodles. You will feel like you are consuming more food than just pasta alone, and the vegetables add fiber to keep you fuller for longer (an added bonus!)
  • Consume “airy” foods – Popcorn is the perfect example of this: Popcorn is mostly air, making it less energy-dense. In turn, you can consume a larger amount of popcorn for the same amount of calories as a small serving of chips. This makes for a more filling snack! 
  • Consume “watery” foods – There is a reason why fruits and vegetables are naturally low-calorie–it’s because they are mostly made up of water! Watermelon, grapes, berries, and cucumbers are not only hydrating, but are low-calorie in high amounts. 

Adding volume to food creates the illusion that you are consuming more, when in reality you are simply consuming a larger physical amount for a smaller amount of calories. This can help you feel satisfied sooner, before you can even think about going for seconds!

sources: http://www.bottomlinepublications.com/content/article/diet-a-exercise/fill-your-plate-with-high-volume-foods


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