Friday, August 9, 2013

Get Fit Friday Week 7

If you're like me, you like to eat. I could seriously eat all day long every day and never really feel full. What I like to do is add what I call "fillers" to my meals. Water and fiber boost a food's filling power by upping the food's volume while conserving calories. That makes water-rich vegetables a great choice if you're watching your caloric intake. Good examples include celery, squash, zucchini, cucumbers, carrots and spinach. Fruits are another good choice for the same reason.

All you need to do is add a "filler" to a meal you're already eating. Let's say you're eating pasta. Cook only one serving size of pasta and add squash and zucchini to it. That way you get the same amount of calories but you get much much more food since squash and zucchini are very low in calories.

More foods you could add fillers to are soups, casseroles, and omelets! You can add fillers to almost anything!

Here's a visual:
See how you are able to eat so much more food with only a few more calories added? That's what I love about using fillers. Both plates have one serving of noodles (180 calories) and both plates have half a cup of vodka sauce pasta (80 calories). The only difference is the second plate has 1 medium zucchini squash (30 calories) added to it.

Another way to eat more and stay under your calorie limit is to snack on raw veggies. Cucumbers, carrots, celery, cauliflower, lettuce, peppers, and tomatoes have very little calories so when you feel like munching on food but you're not necessarily "hungry", those are great options.

Make sure you have a good mix of protein and complex carbohydrates at each meal. Is there soluble fiber in your foods? Both of these may help you stay full for longer too! Try experimenting with different foods to see what helps keep you full. (Oatmeal and wheat bread helps me to feel full) Also, if you choose foods that aren't calorie dense, they'll literally fill your stomach, contributing to feelings of being full.

Also, be aware that fruits are healthy for you, but too much may not be a good thing. Fruits can end up having a lot of calories when eating too many and lots of natural sugars.


Natasha said...

WOW! What a difference!