You can feel full on fewer calories by eating these foods
.jpg "Eating non-starchy vegetables such as mushrooms, bok Choy, Brussels sprouts and beets, shown above, will help you feel full and satiate your appetite.")
While enjoying a lunch of some of my favorite vegetables Barbara Rolls came to mind.
This is a thought only a dietitian would have. I don’t think about her a lot but I was so full after my vegetable meal I thought yes, Dr. Rolls was right. After many years of research at Penn State University, Rolls wrote “Volumetrics: Feel Full on Fewer Calories” in 2020.
The key principle of the volumetrics food plan is to load up on foods that are low energy (calorie) and nutrient dense while eating moderate amounts of energy-dense foods. The plan recommends foods with a higher water content since they have increased volume, which leads to appetite satiety. Drinking a glass of water with a higher-calorie meal does not produce the same effect.
Volumetrics divides foods into four categories. Categories 1-3 are all nutrient-dense foods.
- Category 1: Non-starchy fruits and vegetables (artichokes, broccoli, Brussels sprouts, bok choy, cabbage, cauliflower, green beans, leafy greens, mushrooms, cucumber, tomatoes), nonfat milk and broth-based soups. Enjoy as much as you want
- Category 2: Starchy fruits and vegetables (corn, potatoes, winter squash, plantains, Lima beans, peas), grains, low-sugar breakfast cereal, low-fat meats, reduced-fat dairy, legumes, and low-fat mixed dishes. Eat reasonable portions along with category 1 foods.
- Category 3: High-fat dairy, refined carbohydrates, fatty meat. Enjoy in moderation.
- Category 4: High-calorie, low-nutrient foods. Examples are candy, cookies, ultra-processed foods. These are the foods that you would want to limit for the most nutritious and energy appropriate intake.
I call this commonsense with a twist. Everyone reading this column knows that candy, cookies and highly sugared foods should be eaten infrequently and in small amounts. But bringing in the concept of volume as a pathway to fullness is what made this eating plan unique for its time and still relevant today.
Feeling hungry is unpleasant and can sabotage the best intentions. And many people need a bit of structure to help plan what they will consume in a day. Saying I’ll take four portions from category 1, three from category 2 and two from category 3 could be useful for some.
Sheah Rarback MS is a Dietitian nutritionist in private practice in Miami.