How to Feel Full with Fewer Calories

October 2010

Follow these simple tips and tricks to help avoid overeating, and find out which foods make you feel full longer—without extra calories.

1. Eat plenty of fiber. When it comes to portion control, you want to feel full and satisfied without filling up on calories. One way to do this is by eating foods that contain fiber, such as most fruit, veggies, beans, and whole grains. For a delicious meal that's full of fiber, try new Healthy Choice® All Natural Entrées such as Pumpkin Squash Ravioli.

2. Soup up your dishes. Ever noticed how filling a warm bowl of soup can be? When you eat water-rich foods (such as soup), you'll feel fuller without consuming extra calories. But be careful—some soups and chilis can load on the cream and sodium before you realize it. Check out the hearty soups from Healthy Choice. They've got three new vegetarian options that are healthy for your heart and good for your soul.

3. Keep "seconds" out of sight. Instead of placing extra food on the table, leave those mashed potatoes on the stovetop. This way, you'll become more conscious of the fact that you're getting up from the table to get a second helping of food. That simple awareness might help you refrain.

4. Memorize visuals of serving sizes. When you know what one serving looks like, it makes it easier to control your portions. For example, 3 ounces of meat, fish, or poultry is about the size of a deck of cards, and one serving of potatoes, rice, or pasta is about the size of a tennis ball.

5. Include lean protein in your diet. Lean protein, such as fish, skinless white-meat poultry, fat-free dairy products, and egg whites, are great examples of food that may help you feel fuller with fewer calories. Try quick omelets and simple scrambles made with Egg Beaters® Whites. Just one serving is a good source of high-quality protein, with no fat and only 25 calories.

6. Trick your eyes to trick your stomach. When your eyes are bigger than your stomach, it helps to fool them. How? Use smaller plates and utensils. When the food fills the entire plate or bowl, it seems like you're eating more. And using a smaller fork or spoon means you'll have to take more bites.

7. Go ahead: Spoil your dinner. Forget the saying, "Don't eat that—you'll spoil your dinner!" If you're hungry between meals, eat something healthy to help avoid overeating at the main meal. For example, a filling but calorie-controlled snack before a meal, such as a 100-calorie mini-bag of Orville Redenbacher's® 94% Fat-Free SmartPop!® Popcorn, has been shown to help curb hunger—without increasing total calorie intake.

8. Don't eat straight from the package. When snacking, put the amount of food you plan to eat in a bowl or container instead of eating straight from the package. When you portion out your food ahead of time, you're less likely to overdo it.

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