Filling Up on Low-Fat Food
It Worked for Me!
Love Those Low-Fat Food Ideas!
These WebMD readers have learned the most important trick -- making healthy foods easy to grab, says Zelman. "Studies have shown that it works, cutting everything up," says Zelman. "If it's easy and right there, they will grab it. Otherwise, they're into cookies, chips, and other junk."
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: