EAT VOLUMES TO LOSE

By Marie Dufour, RD - For those who want to lose weight or even maintain their weight, adopting the concept of "volumetrics" is a good idea.  Filling up on calorie-poor (but nutrient-rich) foods such as fruits, non-starchy vegetables, low-fat dairy, and broths allows us to eat less of the calorie-dense foods such as fat, chips, cookies, or crackers. 

The key to long-term weight loss is satisfaction.  More than satiety (feeling full), satisfaction relates to the entire nutritional experience: variety of choices, colors, textures, tastes and… prices.  Here are a few ideas to help tip the balance in favor of satisfaction. 

1 - Fresh fruits with long shelf life: apples, bananas, pears, grapes, plums;

2 - Versatile veggies: onions, tomatoes, zucchini, bell peppers, carrots;

3 - Frozen: green beans, broccoli, cauliflower, carrots, mixed; blueberries, raspberries, strawberries, melon, peaches, mixed;

4 - Canned (low sodium): tomatoes, sauerkraut, pears, peaches;

 

Last tip - Buy fruits and veggies that are in season.  Avoid imported produce: this will not only help you keep the cost down, it will also keep the world's carbon footprint in check.