Filling Up on Low-Fat Food
It Worked for Me!
Love Those Low-Fat Food Ideas! continued...
Here are some high-fiber food ideas to use in your own kitchen:
- Make your own crunchy granola. Bake three cups of oats at 350 degrees for 25 to 30 minutes. Stir occasionally, then cool and mix in a variety of chopped dried fruit, nuts, and seeds.
- Trick your stomach with soup. Soup is a great filler-upper. You'll eat 20% fewer calories when you start a meal with soup, research shows. Read canned soup labels carefully. Stick to low-calorie, low-fat, high-fiber broth-based soups like vegetable bean or minestrone. Forget the creamy or other high-fat soups! Or, get out the crock pot and make your own -- loaded with high-fiber whole grains, beans, vegetables, and vegetable broth. Lean meat is optional. Soup is super!
- Experiment with whole grains. Mix an assortment of grains with sauteed veggies. "It makes a very interesting side dish," says Zelman. "Each grain has a slightly different flavor and color. And the great thing is, these dishes can be served hot, cold, or room temperature."
- Grill or roast veggies. Portobello mushrooms, red peppers, zucchini, onions are great for this. Toss with olive oil, sherry vinegar, salt, and pepper (or your favorite vinaigrette). Eat them as a side dish, as a topping on grilled chicken sandwiches, or alone on a bun as a "veggie burger."
To keep things interesting, stay open to new food products, Zelman advises. "Broccoli slaw is awesome! I throw craisins, raisins, nuts into it. Mix it with low-calorie dressing. One recipe calls for grilled chicken breast served over broccoli slaw, with Asian dressing over it. It's to die for!"
WebMD readers: Keep posting your great suggestions on our message boards. Here are some links: