Here's some snacking advice that might take you by surprise - focus on bumping up the volume! The theory is called Volumetrics, and it goes like this: Research by nutritionist Barbara Rolls, Ph.D., chair of nutrition at Pennsylvania State University suggests our brains seem to be pre-programmed to eat a certain amount, or "volume" of food per day regardless of calories. That's why just having a "few" potato chips or cookies is so hard - it's just not much food! However, if you replace high-calorie, low volume snacks with low-calorie, high volume options, you'll feel more satisfied and eat fewer calories overall. Just replace your usual sweet, salty, or savory snack with another that you can have more of. For example:
Instead of a 1 ounce serving of potato chips (152 calories), have 5 cups air popped popcorn (153 calories)
Instead of 2 chocolate chip cookies (118 calories), have 2 cups diced watermelon (92 calories)
Instead of 1 slice of pepperoni pizza (181 calories), have 1 cup tomato soup, 1 cheese flavored brown rice cake, and 1 small apple (175 calories)
Snack more, weigh less. How great is that?
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