Know someone who always seems to eat large amounts of food but never seems to gain a pound? Next time the two of you enjoy a meal together, take a closer look at what's on his or her plate.
A new study published in August's Journal of the American Dietetic Association examined the eating habits of 7,500 adults. One interesting finding was that people who favored less energy-dense foods (those with fewer calories per gram) like fruits and vegetables consumed fewer calories per day, even though they tended to eat larger portions than people who favored more energy-dense options. Here's why.
The study showed that adults who favor fruits, vegetables, and whole-grain products typically can fill up on larger quantities of food than adults who favor fattier, more sugary foods. In fact, not only did they consume several hundred fewer calories per day (men consumed 425 fewer and women 250 fewer calories), they also consumed more calcium, iron, potassium, and vitamins A, C, B6, and folate.
Follow these tips to fill your plate without adding pounds:
- Avoid calorie-dense foods such as chips, nuts, sweets, and processed or fatty meats.
- Include foods that are high in water and fiber, which add to a food's bulk to give you a feeling of fullness, but contribute few or no calories.
- Start your meal with a large salad and low-fat toppings and dressings.
- Increase the amount of vegetables on your plate while decreasing the amount of high-fat meats or other meal items.
- Satisfy your occasional sweet tooth with fresh fruits and berries topped with yogurt as a substitute for cake and pie.
- Substitute a yogurt-covered granola bar that adds fiber to your diet for that high-fat, high-sugar chocolate bar.