Volume foods are the secret weapon to any recipe. They are the nutrition choices that allow you to have generous amounts of food without blowing your macros. There is nothing worse than eating within your macros, and still feeling hungry after your meal is over.
One’s appreciation for volume foods grows exponentially because of the PERKS! My struggles with food were never coming from a place of deprivation, but rather, lack of portion control. I would over eat, consume far more than my body needed, and used food as a source of comfort. Honoring my hunger and fullness, learning to intuitively eat and creating balanced meals helped me understand how to have the best of both worlds!
Some refer to high volume foods when in a caloric deficit to increase satiety and fullness. I, however, use them all the time! I love feeling satisfied and enjoying healthy portions of food on my plate. Most people assume a satisfying meal needs to be large, heavy and full of calories but that is not the case. Incorporating high volume foods encourages the consumption of whole, nutrient dense foods that also conquer hunger, provide satiety that lasts and give you the best of both worlds regardless of your goals!
Examples of high volume foods include:
- Salads with as many veggies as possible instead of cheese, croutons and creamy ranch
- Riced cauliflower in place of or added to any rice, bread, pasta dish
- Zoodles, lentil pasta or black bean noodles have half the calories with a bigger serving size
- Rice cake snacks instead of bread or chips
- High fiber wraps, tortillas, or thin crust pizza or
- Swapping the bun for your burger for portobello mushrooms or a lettuce wrap
- Sparkling, calorie free drinks like water, la Croix, etc.
- Stevia, cocao nibs, popsicles
- Mustard, salsa, lemon and lime juice, almond milk and herbs/ spices
Volume foods don’t have to taste like air. Consuming hig volume foods will result in feeling more satisfied, larger portions and enjoying meals without compromising the taste! Don’t be afraid to get creative with your ingredients! These foods are extremely nutrient dense and easy to use for even those most challenged chefs.
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