Volume Eats

Volume Eats



Fresh assorted vegetables in boxes on farmer's market

Volume Eats – How to feel full without excess calorie consumption.


We hear all of the time “I eat small, clean portions a few times per day. Why am I always hungry and the scale never moves?!”


The main question – how much of what you eat are vegetables and what is your definition of “clean”? Believe it or not, yogurts, peanut butter sandwiches, protein bars and 100 calorie snack packs are FULL of sugars and chemicals. These spike your blood sugars, giving you a short burst of energy before you crash, hard. They don’t leave you full and, for most people, they cause intestinal issues. Intestinal issues can lead to anything from slight stomach cramps and constipation to more severe things like acne, achy joints and hives.


How do you combat this? Eat more vegetables! (and toss the dairy)


Eat vegetables, all kinds of glorious vegetables! Not only are they low in fat, calories and cholesterol, but they’re packed with vital micronutrients such as potassium, dietary fiber, and vitamins A, C, K, and E. These are important for fighting off diseases, lowering high blood pressure, helping to reduce high blood cholesterol and lowers the risk of heart disease. A diet high in vegetables, especially dark leafy greens also aids in the absorption of nutrients and fights the odds of type II diabetes. The benefits are limitless!


Adding vegetables to every meal will help keep you full without adding excess calories. For example, red potatoes are a good source of vitamins and starchy carbohydrates. However, five cups of yellow squash will yield the same amount of carbohydrates as just one cup of red potatoes. One cup versus FIVE cups! Adding chopped spinach to scrambled eggs, cauliflower rice to hash browns, shredded broccoli or brussel sprouts to salads and butternut squash to sweet potatoes is a great way to add volume to your meals. Instead of reaching for that yogurt cup, snag some carrots or small salad. This higher volume of vegetables will keep you full longer, aid in digestion, fight diseases and all kinds of other sweet benefits.


“Beef” up those meals with extra veggies!


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