Research from Penn State found that people who began
a meal with soup ate less during the main course. Not only are they filling, but most soups are also swimming with nutrients we need. Choose tomato-, broth-, veggie- or bean-based soups and lower-sodium canned versions.
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Puree Veggies
Adding puréed cauliflower, broccoli or squash to dishes like casseroles had participants in a recent study feeling satisfied while eating fewer calories. Bonus: They increased their daily veggie intake as well. Experiment at home by adding pureed butternut squash to mac & cheese, cauliflower to mashed potatoes or beets to tomato sauce. Add small amounts gradually, and taste often, to make sure you don’t compromise flavor.
Mark Boughton/styling: Teresa Blackburn
Prep Produce
We’ve all done it ... stocked up on fresh veggies and fruit only to find them rotting in the refrigerator bin a few weeks later. Make a vow to, as soon as you return from the market, wash and cut up produce that can be enjoyed raw. Grill or roast anything that needs a little heat (like broccoli, zucchini, corn or squash). They’ll be ready to grab when you need a snack.
Mark Boughton/styling: Teresa Blackburn
Add Beans
Replace one-quarter to one-third of the rice or pasta in casseroles, sides or entrees with canned beans (drain and rinse first) to add super-satisfying fiber and protein. Toss in a cup of veggies for extra nutrients.
Mark Boughton/styling: Teresa Blackburn
Fruit First
Craving something sweet? Reach first for a piece of fruit. Wait 15 minutes, then reassess if you still want that brownie. You might find that a smaller piece will do, or even that your craving is gone (it is possible, you know).
Teresa Blackburn
Protein for Breakfast
Adding lean protein to a healthy breakfast can help you hold off hunger. Try a side of scrambled egg, a scoop of whey protein stirred into a smoothie or a handful of nuts on hot cereal.
Mark Boughton/styling: Teresa Blackburn
Go Nuts
Need a snack? Grab a
handful of nuts to keep hunger at bay. Most varieties (like pistachios, peanuts, almonds and walnuts) are rich in healthier fats, protein and fiber, all which can help keep you feeling fuller longer.
Mark Boughton/styling: Teresa Blackburn
Spice It Up
Hit new flavor heights, with zero calories, by experimenting with different spices and herbs. Many spices are super-rich in antioxidants, plus the flavor punch can satisfy your tastebuds faster than bland foods. Experiment with flavor combinations like cinnamon and cayenne, ginger and mint, or oregano and lemon zest.
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Snacking
Instead of snacking while working on your laptop, driving or on the phone, make time to sit down, distraction-free ... just you and the food ... so you can slowly savor every bite.
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Dilute Drinks
Cut calories from
energy drinks or fruit juices by filling your glass with two-thirds of
your usual drink and topping it off with seltzer or plain water.
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The No-Diet Diet
Keep your appetite under control and cut calories painlessly with these little changes that will help you achieve a healthy weight.
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The No-Diet Diet
Keep your appetite under control and cut calories painlessly with these little changes that will help you achieve a healthy weight.
Thinkstock
The No-Diet Diet
Keep your appetite under control and cut calories painlessly with these little changes that will help you achieve a healthy weight.
