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15 fill-you-up foods

Ditching skimpy serving sizes – and filling up on more food – may be a surprisingly better way to cut calories. Food with more volume satisfies your desire to have a filling portion. Here are some delicious foods that will satisfy your hunger without packing on the calories. Tear this guide out and take it with you the next time you go to market.


Air-popped popcorn 31 (1 cup)
Low calorie bread 40 (avg. for one slice)
Puffed cereal 55 (1 cup)
Grapes 58 (1 cup)
Orange 60
Angel food cake 73 (one slice)
Bran cereal 75 (1/2 cup)
Mousse 80 (1/2 cup)
Apple 81 (with skin)
Fish 86 (avg. for one raw fillet)
Low calorie ice cream 120 (1/2 cup)
Soup 136 (avg. for ½ cup)
Oatmeal 145 (1 cup)
Potato 156 (baked, skin removed)
Whole wheat pasta 174 (1 cup)

Challenge: I Crave Sugary Snacks

The next time a sugary craving hits, reach for one of these tasty snacks. Not only are they more healthful than cookies, cake, or candy, they are also filling and will completely calm your craving. Unlike snacks filled with empty calories, these foods will satisfy you in a big way, so you won’t find yourself foraging for more.

1 slice of toasted whole grain raisin bread with 1 tablespoon of low-fat cream cheese (or 2 tablespoons of whipped cottage cheese) and 1 tablespoon of all-fruit spread.

8 oz. of low-fat vanilla yogurt mixed with one small box of raisins and 2 tablespoons of low-fat cottage cheese (for a protein boost).

1 Thomas’s honey whole wheat English muffin with 2 teaspoons of low-fat cream cheese sprinkled with a dusting of ground cinnamon and 1 teaspoon of suger.

1 chocolate sorbet bar (such as Haagen-Dazs or Sharon’s Sorbet).

2 whole grain crackers (Wasa or rice cakes) with 1 tablespoon of peanut butter and 1 tablespoon of jam or all fruit spread.

1 baked apple with 2 tablespoons of low-fat vanilla yogurt.

3 frozen Tofutti bars.

½ cup of vanilla frozen yogurt scooped into 12 oz. of diet root beer.

2 whole grain crackers with 2 tablespoons of low-fat cream cheese and 1 tablespoon of jam.

1 bran muffin (or I muffin from the recipe on p. 163) with 1 tablespoon of jam, 1 teaspoon of peanut butter, or 2 tablespoons of low fat cream cheese.

My mom and I wanted to thank you for hosting such a great symposium this year. This was our third year and we are looking forward to next years. E. Mathews