Snacks #019: 10 Secrets for Volume Eating

Feb 18, 2024

'Volume eating' is all the rage on social media, but what exactly is it?

Volume eating simply means consuming foods that are lower in calorie density but higher in volume, allowing people to eat larger portions without consuming excess calories.

This can be taken one step further and used in the context of dieting to help keep hunger at bay when you've reduced your calories for fat-loss goals. 

Here's an easy 10 strategies to save and incorporate into your diet:

1. Choose Whole Fruits Instead of Fruit Juices: Instead of drinking fruit juices, opt for whole fruits. Whole fruits contain fibre, which adds volume and helps with satiety. 

2. Select Whole Grains Instead of Refined Grains: Choose whole grains like brown rice, quinoa, or whole wheat bread instead of refined grains. Whole grains have more fibre and nutrients, providing a greater sense of fullness.

3. Swap Regular Pasta for Veggie Noodles: Use spiralized vegetables like zucchini or spaghetti squash as a base for your pasta dishes. This increases the volume of your meal with fewer calories compared to traditional pasta. 

4. Opt for Lean Protein Sources: Choose lean protein sources such as chicken breast, turkey, fish and low-fat minces. These options are lower in calories compared to fatty cuts of meat.

5. Bulk Up Salads with Vegetables: Add a variety of colorful, non-starchy vegetables to your salads. This increases the volume of your meal without significantly increasing the calorie content.

6. Use Low-Fat Dairy or Dairy Alternatives: Choose low-fat or fat-free options. This means you can have 'more for less', or if you have the same portion as the full fat version, then you've reduced calories easily.

7. Snack smart: Choose air-popped popcorn instead of 'energy balls' and other denser snacks. It's a whole grain that provides volume and can be a satisfying, low-calorie snack.

8. Include Soups and Broths: Broth-based soup and vegetable-rich broths are satisfying, filler, and fill you up without the need for a lot of carbs or fats.

9. Incorporate More Vegetables in Stir-Fries, curries and mixed dishes: Increase your vegetable ratio to add volume and also provide a variety of nutrients. 

10. Choose Low-Calorie Condiments: Use condiments sparingly and opt for lower-calorie versions. For example, use salsa or lime juice & olive oil instead of a full-fat mayonnaise.

To recap:

  • Volume eating is a dietary strategy that can help you 'eat more for less'.
  • This should be used by people who struggle with hunger when dieting.
  • Easy swaps revolve around incorporating foods higher in fibre, water and nutrients and lower in calories (mainly vegetables)

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