Unlocking the Vault: Weight Control Without Hunger Foods

The following foods are the lowest in calorie density. Suppose you eat fruits, vegetables, high-fiber carbs, and cooked grains. In that case, you will fill up on fewer calories than if your diet consists of low-fiber, high-fat, and high-sugar foods like pizza, burgers, french fries, cinnamon rolls, candy bars, potato chips, cookies, and many other American favorites. Think salads, fruit, low-fat pasta, low-fat stir fry, baked low-fat seafood, chicken, rice, and oatmeal. It is still necessary to be aware of not stuffing yourself, but you do not need to go hungry and skip meals.

Eating more lower-calorie foods and exercising daily will get you to your weight goals over time and keep you there. Here is a list of foods that should be your mainstay every day. Note that they are also recommended in MyPlate, too:

Category and calories per pound of low-calorie-dense foods:

• Vegetables 65-195

• Fruits 135-425

• Nonfat dairy 180-400

• Egg whites 226

• High-fiber carbs potato, peas, beans, legumes, yams, corn 300-600

• Cooked grains pasta, rice barley, cooked cereals 300-600

• Lean protein: lean poultry, lean fish, shellfish 450-650

What is not on this list?

Foods high in fat and/or sugar are calorie-dense and low in fiber. Examples include pizza, French fries, fried foods, burgers, fatty meats, high-fat sauces and dressings, cookies, crackers, chips, baked goods, cheesecake, pie, cream sauces, cheese, ice cream, etc. These items must be in the  “occasional treat with portion control” category.

Research shows that the higher you go in calorie density, the more you need to eat to feel full. So foods like croissants and cookies are like a double whammy because you are eating foods high in calories, and then you need to eat more of them to feel full!

For more information, visit MyPlate.gov or learn about the DASH diet at www.nhlbi.nih.gov.

More Light and Low-cal ideas:

• Low-fat salad - pile on the greens, vegetables, and vinegar; go easy on high-fat/calorie-dense additions like cheese, croutons, fried meat, fatty dressing, eggs, and mayonnaise-dressed items.

• Fresh and steamed veggies

• Fresh fruit - should be your main snack and dessert staple

• Baked potatoes and sweet potatoes - keep toppings low in fat

• Pasta - keep it low in fat

• Rice dishes - keep them low in fat

• Low-fat yogurt - look for light versions

• Low-fat poultry and fish