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That is what you can eat to fill up and not get fat

Foods that have a lot of water or fiber and little fat are usually low in calorie density. They will help you feel full without an unnecessary amount of calories.

WASHINGTON. -- To be able to cut calories without eating less and feeling hungry, you need to replace some higher calorie foods with foods that are lower in calories and fat and will fill you up. In general, this means foods with lots of water and fiber in them.

A healthy eating plan is one that

• Emphasizes fruits, vegetables, whole grains, and fat free or low-fat milk and milk products.

• Includes lean meats, poultry, fish, beans, eggs, and nuts.

• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

• Stays within your calorie needs.

The chart below will help you make smart food choices that are part of a healthy eating plan.

THESE FOODS WILL FILL YOU UP WITH LESS CALORIES. CHOOSE THEM MORE OFTEN…

THESE FOODS CAN PACK MORE CALORIES INTO EACH BITE. CHOOSE THEM LESS OFTEN…

Fruits and Vegetables (prepared without added fat)

Fried foods

Spinach, broccoli, tomato, carrots, watermelon, berries, apples

Eggs fried in butter, fried vegetables, French fries

Low-fat and fat-free milk products

Full-fat milk products

Low- or fat-free milk, low or fat-free yogurt, low- or fat-free cottage cheese

Full-fat cheese, full-fat ice cream, whole and 2% milk

Broth-based soup

Dry snack foods

Vegetable-based soups, soups with chicken or beef broth, tomato soups (without cream)

Crackers or pretzels, cookies, chips, dried fruits

Whole grains

Higher-fat and higher-sugar foods

Brown rice, whole wheat bread, whole wheat pastas, popcorn

Croissants, margarine, shortening and butter, doughnuts, candy bars, cakes and pastries

Lean meat, poultry and fish

Fatty cuts of meat

Grilled salmon, chicken breast without skin, ground beef (lean or extra lean)

Bacon, brisket, ground beef (regular)

Legumes (beans and peas)

 

Black, red kidney and pinto beans (without added fat), green peas, black-eyed peas

 

(SOURCE: CDC)

Photo: Fotolia

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