4 sly ways to cut calories – without going hungry

By Michael W. Rosen, M.D., and Melanie Polk, M.M.Sc., R.D., F.A.D.A.


When it comes to managing your weight, you can't argue with the value of portion control. But, you also don't want to go hungry. So, how about more bites with fewer calories? 

That's the idea behind choosing foods lower in calorie density. 

Foods with high calorie density are chock-full of calories and offer very little in the way of nutrition. They're generally high in fat or added sugars, which boosts their calorie count. They tend to include:

• Fatty foods, such as fries, butter, sausage, bacon and creamy sauces
• Sugary foods, such as cookies, cakes and some beverages
• Chips, crackers or other processed snacks

But, foods with low calorie density are not only low in calories, they're also some of the most nutritious foods you can find. They generally have more water or fiber and are low in fat. They include:

• Vegetables and fruit
• Beans and other legumes
• Whole grains
• Broth- or tomato-based soups

4 tips to go low!
Help yourself feel full on fewer calories with these changes: 

1. Develop a slant toward plants. Serve up mostly fruits, veggies, whole grains and beans. Still, keep portions sensible. Even low-calorie foods can add up if you eat them in excess. 

2. Make less-dense dishes. Add low-calorie items — such as broth, veggies or beans — to soups, stews, sauces and pastas. Even better: Use them to replace high-calorie ingredients. 

3. Trim the fat. A few tips:

• Switch to low-fat or fat-free milk and other dairy products.
• Select lean meats, trim any excess fat and remove poultry skins.
• Have fried foods less often — try roasting, steaming or grilling instead.
• Skip creamy sauces and dressings.

4. Savor rich bites. If you do eat a calorie-dense item, make it a small treat. 

Finally, try not to think of these changes as dieting to-dos. They're healthful ways to eat — no matter your weight. 

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