Eat MORE to lose weight.
Tara Parker Pope of the New York Times reports on research showing that eating MORE of certain foods can control calories and stave off hunger. Such foods include adding cayenne pepper as well as pureed vegetables to various dishes. I am pleased to applaud that adding veggies to various dishes is a great idea; they add volume to your food, and are packed with antioxidants, and fiber which helps you to feel full. Professor Barbara Rolls from Penn State University and author of the excellent Volumetrics books has done research showing that that adding veggies to casseroles results in fewer calories per serving. So dieters can eat the same amount of food for fewer calories! And both Jessica Seinfeld and Sneaky Chef Missy Chase Lapine have published cookbooks where they have added healthy ingredients into kids’ favorite meals.
In my counseling practice, I have found that getting clients to eat MORE fruits and vegetables is a great tool for dieters as that they do not have to stare at a half empty plate. Feeling satisfied and having a full plate of food may also keep you motivated and help you stick to your plan.
Here are some ideas that have worked well for my clients and will hopefully work well for you:
- Start your meal with a low-cal veggie based soups.
- When making a soup or a bean dish, throw in a mix of veggies to add bulk and volume.
- Add assorted vegetables into casseroles and pasta dishes.
- Bake brownies or other favorite desserts with pureed fruits and veggies.
- And, be sure to include a fruit or veggie serving to each meal.
