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What foods will fill me up
What foods will fill me up?
To be able to cut calories without eating less and feeling hungry, you need to replace some higher calorie foods with foods that are lower in calories and fat and will fill you up. In general, this means foods with lots of water and fiber in them. The chart below will help you make smart food choices that are part of a healthy eating plan.
| These foods will fill you up with less calories. Choose them more often… | These foods can pack more calories into each bite. Choose them less often… |
|---|---|
| Fruits and Vegetables (prepared without added fat) |
Fried foods |
| Spinach, broccoli, tomato, carrots, watermelon, berries, apples | Eggs fried in butter, fried vegetables, French fries |
| Low-fat and fat-free milk products | Full-fat milk products |
| Low- or fat-free milk, low or fat-free yogurt, low- or fat-free cottage cheese |
Full-fat cheese, full-fat ice cream, whole and 2% milk |
| Broth-based soup | Dry snack foods |
| Vegetable-based soups, soups with chicken or beef broth, tomato soups (without cream) | Crackers or pretzels, cookies, chips, dried fruits |
| Whole grains | Higher-fat and higher-sugar foods |
| Brown rice, whole wheat bread, whole wheat pastas, popcorn |
Croissants,margarine, shortening and butter, doughnuts, candy bars, cakes and pastries |
| Lean meat, poultry and fish | Fatty cuts of meat |
| Grilled salmon, chicken breast without skin, ground beef (lean or extra lean) |
Bacon, brisket, ground beef (regular) |
| Legumes (beans and peas) | |
| Black, red kidney and pinto beans (without added fat), green peas, black-eyed peas |