Feeling Full on Fewer Calories

1
Feeling Full on Fewer Calories
Sandra Russo EDU 290 Tuesday 700
Link to article
2
Think Volume

• Fiber
• - Take longer to digest
• Water
• Provides volume but not calories

3
Which Foods are best?

• Vegetables
• Fruits
• Carbohydrates
• Protein/dairy
• Fats and Sweets

4
Vegetables

• Starchy
• 70 cal./serving
• Greens
• 25 cal./serving

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Fruits

• Good Choices
• Fresh
• Frozen
• Canned

• Bad Choices
• Fruit Juice
• Added sugar

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Carbohydrates

• Cereal, Rice, Bread, Pasta

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Protein/dairy

• Best Choices
• High in Protein
• Low in fat

8
Fats and Sweets

• Moderation
• High in calories
• Not filling

9
Emphasis

• Fresh fruit
• Fresh vegetables
• Whole grains

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Tips

• Experiment
• Start with soup
• Frequent but small meals