Eat More, Weigh Less?

(1)

607 calories

Eat

More,

Weigh

Less?

How

to

manage

your

weight

without

being

hungry

Department of Health and Human Services Centers for Disease Control and Prevention

(2)

Can

you

weigh

less

without

eating

less?

Haveyoutriedtolose weight bycuttingdown theamount offood youeat? Do youendup feelinghungry andnotsatisfied? Orhave you avoided tryingtoloseweight because you're afraidof feelinghungryall the time? Ifso,you are not alone.Manypeoplethrow inthe towelon weight loss because theyfeeldeprivedandhun gry when theyeatless. Butthereis anotherway. Aimfor aslow,steadyweightloss bydecreasing calorieintake whilemaintaininganadequate nutrient intakeandincreasingphysicalactivity. You can cutcalorieswithout eating lessnutri tious food.Thekey istoeatfoods thatwill fill you upwithout eating alargeamountof calories.

If

I

cut

calories,

won't

I

be

hungry?

Researchshowsthat peopleget full bythe

amountoffood they eat,notthenumber ofcalo riestheytake in. Youcan cutcalories inyour favoritefoods byloweringtheamount of fat and/orincreasing theamount of fiberrichingre dients,suchasvegetablesor fruit.

Let'stake macaroniandcheeseas anexample. The originalrecipe uses whole milk,butter,and fullfatcheese. This recipehasabout540 calo riesinoneserving(1 cup).

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Use 8 ounces light cream

cheese instead of 21⁄4 cups

fullfat cheddar cheese.

Here's

how

to

remake

this

recipe:

• Use 2cups nonfatmilk instead of 2cups whole milk. •

•Use 1 tablespoonbutter instead of 2 oruse2

tablespoons of soft transfat freemargarine.

•Add about2 cupsof fresh spinach and1 cupdiced tomatoes(orany other veggie you like).

Your redesignedmac andcheese nowhas315 calories

inone serving (1cup). You caneat thesame amount of mac and cheesewith 225 fewer calories.

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Inorder tobeabletocutcalories without eating lessandfeelinghungry,youneed toreplacesome highercaloriefoodswithfoodsthat arelowerin caloriesandfat andwillfill youup.In general,this meansfoodswithlotsofwater andfiberinthem. Thechartbelowwill help youmake smartfood choicesthat arepart ofahealthy eatingplan.

What

foods

will

fill

me

up?

These foods will fill you up with less calories. Choose them more often…

Fruitsandvegetables

(preparedwithoutaddedfat)

Spinach, broccoli, tomato, carrots, watermelon, berries, apples

Low-fatandfat-freemilkproducts

Low- or fat-free milk, low or fat-free yogurt, low- or fat-free cottage cheese

Broth-basedsoup

Vegetable-based soups, soups with chicken or beef broth, tomato soups (without cream)

Wholegrains

Brown rice, whole wheat bread, whole wheat pastas, popcorn

Legumes(beansandpeas)

Black, red kidney and pinto beans (without added fat), green peas, black-eyed peas

Leanmeat,poultryandfish

Grilled salmon, chicken breast without skin, ground beef (lean or extra lean)

Technically

speaking…

The numberofcaloriesina particularamount or weightof foodiscalled“caloriedensity”or“ener gy density.” Lowcaloriedensefoods areones thatdon'tpacka lot ofcaloriesintoeachbite.

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Ahealthyeatingplanisonethat:

•Emphasizes fruits,vegetables,whole grains,and fat freeorlowfat milkand milkproducts.

• Includeslean meats,poultry,fish,beans,eggs,andnuts. •Islowinsaturatedfats,trans fats,cholesterol,salt

(sodium),andadded sugars. • Stays within yourcalorieneeds

These foods can pack more calories into each bite. Choose them less often…

Friedfoods

Eggs fried in butter, fried vegetables, French fries

Fattycutsofmeat

Bacon, brisket, ground beef (regular)

Full-fatmilkproducts

Full-fat cheese, full-fat ice cream, whole and 2% milk

Drysnackfoods

Crackers or pretzels, cookies, chips, dried fruits

Higher-fatandhigher-sugarfoods

Croissants, margarine, shortening and butter, doughnuts, candy bars, cakes and pastries

Foodsthathavea lot ofwaterorfiberand little fatareusuallylowincaloriedensity.They will helpyoufeel fullwithout anunnecessaryamount of calories.

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Here

are

some

more

ideas for

cutting

back

on

calories

without

eating

less

and

being

hungry:

Make

substitutions

Instead of... Try...

Fried chicken sandwich

with1tbsp.mayonnaise =599calorie

Creambased soup

1cupmushroombisque =400cals

Chips orpretzels 1.5oz.pretzels

=162calories

Grilled chickensalad with lowfat dressing 2cupslettuce,2oz.grilled chickenbreast,2tbsp.light balsamicvinaigrettedressing =178calories

Brothbased soup

1cupminestrone =112calories

Baby carrotswith hummus

16babycarrots with1tbsp.hummus =75calories

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Good

things

can

come

in

big

packages

People eat morethanthey realize whenfacedwith largeportion sizes. Thisusually means eatingtoomany calories. But,notall large portionsare createdequal. Largerpor tionsof water and fiberrichfoods,likefruits, vegetables,and brothbasedsoups,can fillyou up withless calories.

Start

with

an

appetizer

Research showsthatif you eat alowcalorie appetizer before ameal,you willeat fewertotal calories duringthemeal. Start yourmeals witha brothbasedsoup oragreen salad withouta large amount of cheese,or croutons.

Fruits

and

veggies:

Keep

it

simple

Mostfruits and veggiesare lowcalorieandwill fill you up,butthe wayyou prepare them can changethat. Breading and

frying,and usinghighfat creamsor butterwith vegetablesand fruitwill addextra calories. Try steamingvegetablesand usingspices andlowfat sauces forflavor. And enjoy thenatural sweetness of rawfruit.

What

about

beverages?

While drinkingbeveragesisimportant togood health,they don't helpyou feelfull andsatisfied thewayfood does. Choose drinkswithoutcalo ries,likewater,sparkling water,or unsweetened icedtea.Drink fatfreeorlowfat milkinstead of 2% orwhole milk.

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Department of Health and Human Services Centers for Disease Control and Prevention

National Center for

Chronic Disease Prevention and Health Promotion Division of Nutrition and Physical Activity

On the front cover:

Chicken, 1/2 breast, meat and skin fried with flour,

bone removed: 218 calories, 9g fat, 0g fiber

Macaroni and cheese made with whole milk, butter, and

fullfat cheese, 1/2 cup: 270 calories, 14g fat, 1.5g fiber

Baked beans with pork and tomato sauce,

1/2 cup: 119 calories, 1 g fat, 5g fiber

Total for meal: 607 calories, 24g fat, 6.5g fiber

Chicken, 1/2 breast, bone and skin removed, roasted:

142 calories, 3g fat, 0g fiber

Sweet potato, half of one large, baked

Broccoli, 1large stalk, cut up (about 1 cup)

Tomatoes, 3 slices of a large tomato