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Session 42: Using Soups and Grains to Feel Full and Satisfied In previous sessions you heard about how foods that make you feel full but are low in caloric density can help you maintain your weight loss. How can you choose foods that are low in caloric density? Remember the foods that will help you feel fuller without adding loads of extra calories are ones that have a high water content, a low fat content, a high fiber content, a high air content – so some combination of all four! You have already reviewed decreasing fat and adding vegetables and fruit as ways to lower the caloric density of your eating. Today we are going to talk more about using water-rich meals to help you feel full. High-Water Foods Studies have shown that people who eat foods with higher water content eat less food (and less calories!) but feel just as satisfied. In one study, some people were given a bowl of soup that had 150 calories and other people were given a bowl of stew with the same number of calories, but with much less water in it. The two groups of people ate these foods at the very beginning of their meal. Those who started with soup ended up eating less of the rest of the meal than those who ate the stew! The difference was the water in the soup – it increases the volume of the soup, which made people feel fuller sooner. The soup group ate fewer calories in the total meal but felt just as full. As you can see, eating foods high in water, like soup, can be a great way of eating fewer calories without feeling hungry afterwards. The big advantage of high-water foods is that they have a lot of volume without being high in calories – because water has no calories. Of course, some soups can have more calories than others. It is therefore important to choose your soups wisely. Look AHEAD Participant Manual, Session 42 Using Soups and Grains to Feel Full, Page 1 Cream-based soups vs. Broth-based, chunky soups Cream-based soups (like cream of tomato, New England Clam Chowder, or bisques) contain water but they also have fat and calories. For that extra feeling of fullness without the extra calories, choose a brothbased, chunky soup with a little bit of protein-rich food in it. For example, a soup that starts with broth or stock and has vegetables with some chicken, beef, beans, barley, or tofu in it would be a good choice. If you don’t normally eat much soup, try experimenting with some different types of soups. Although homemade soups are usually the best (assuming you are a good cook!), many commercial soups are low in fat and low in caloric density (especially if they are based on broth instead of milk or cream). There are many different varieties available. If you buy pre-made soups, you might try different brands. They all have their own unique flavor, so it is a matter of finding one that you like the taste of. If you don’t like pre-made soups, try making some of your own. They make a great lunch. You can freeze them in individual containers and take them frozen to work, ready to heat and eat for lunch or a snack. It is important to know that you cannot get the same effect as eating soups by drinking more water with your meals or between meals. Water is emptied rapidly from your intestinal tract or stomach. Therefore, adding water to your meal does not appear to have a lasting effect on hunger. However, it can be a healthy addition to your diet for other reasons. Try Soup as a Starter Add a cup or bowl of soup to the start of your meals several times over the next two weeks. Choose low calorie, high volume soups (aim for 100kcals/cup or less) to start your meals. Rate whether you experience greater feelings of fullness or are more satisfied with less food. Look AHEAD Participant Manual, Session 42 Using Soups and Grains to Feel Full, Page 2 Other Low Caloric Density Meal “Starters” Soup is not the only food that can help you feel full -- any low calorie density food, like salads, fruit, vegetables and vegetable juices, will help you feel full and help you eat less during the meal! Try starting your meal with a large salad (remember to watch out for the dressing!). You can also try a vegetable juice such as V8 or tomato juice – both of these are low in calories but high in volume. Having some baby carrots or some fruit before your meal will also help to make you feel full on fewer calories. Finally, remember that low caloric density foods are important to include both at the start of a meal (for example, soup or a hand full of cut-up veggies) and in the meal itself (for example, vegetables in your meal). During this upcoming two weeks, try the following: Start at least 5 or 6 of your meals with a soup, a salad (with a low calorie dressing), some fruit or vegetables, or a vegetable juice. Record in your Keeping Track when you had one of these water-rich, low caloric density foods to start your meal and rate how satisfied you felt at the end of the meal. Look AHEAD Participant Manual, Session 42 Using Soups and Grains to Feel Full, Page 3 Grains and Legumes Are Good Low Calorie Density Choices Grains and legumes fall into the low caloric density category. Eating more grains and legumes will also help lower the caloric density of your overall diet. Not only do grains and legumes have a low caloric density, they have other advantages as well. What can grains and legumes add to your diet? Grains and Legumes are a good source of: o o o o Fiber and other complex carbohydrates Protein Vitamins like Folate, Vitamin B6, Vitamin A, Vitamin E. Minerals like Iron and Zinc AND, if they are prepared sensibly, they are also low in fat! For all of these reasons, adding more grains and legumes to your diet can help to improve your health. This is why the Dietary Guidelines for Americans recommends eating more grain products and eating dry beans, lentils and peas more often. What are Grains and Legumes? Listed below are some examples of grains and legumes: Grains & products made from grains: Legumes & products made from legumes: barley, couscous, oats, cornmeal brown rice, buckwheat_______ kidney beans, black beans, pinto beans northern beans, navy beans ______ Look AHEAD Participant Manual, Session 42 Using Soups and Grains to Feel Full, Page 4 Although adding grains and legumes to your diet can be a very healthy step, you must be careful to make sure that the dishes are not high in caloric density because of the way they are prepared. Grains and legumes that have added fat, like oil, sour cream, cheese or lard, will be high in caloric density. Choose dishes that include grains or legumes but are low in fat and calories. How can you Add More Grains and Legumes to your Diet? There are many tasty ways, including: Dips Legumes make great dips! These can be great for dipping vegetables into as a low caloric density snack or they make a tasty addition to a sandwich. Hummus: Blend canned chickpeas with garlic, salt, pepper, plenty of lemon juice and a small amount of oil. Experiment with adding unsweetened lowfat yogurt, cumin, sesame seeds, mint, scallions, or roasted red peppers. Prepared brands are also available. Check the Nutrition Facts Panel to find what has the lowest caloric density. Kidney Bean Dip: Combine cooked kidney beans (you can use canned) with cooked onion, garlic, chili powder, a can of chopped tomato, a diced green pepper and back pepper to taste. Any type of bean: Most beans make great dips! Simply blend canned beans with cooked onions, lemon and any combination of spices that you like. Experiment with different beans and different herbs until you find a combination that you like -- try chili powder, curry powder, basil, thyme, or marjoram to start with. Use plenty of lemon juice rather than salt to improve the flavor. Soups You can add plenty of grains and legumes to soups without changing the taste of your soup! Try adding barley, split peas, lentils, kidney beans, or black beans to any soup that you make…or even add some to prepared soups. Look AHEAD Participant Manual, Session 42 Using Soups and Grains to Feel Full, Page 5 Salads Many grains make tasty salads. Try couscous. Couscous is a wheat product that you can buy in most supermarkets (in a box, usually near the rice and beans). It is quick, easy to prepare and can be eaten hot or cold. To make a salad, simply add your favorite vegetables. For example, toss together some tomatoes, onions, fresh spinach, a little feta cheese and a small bit of olives and you have a great Mediterranean salad! Add grilled chicken or tuna to couscous plus any kind of vegetable chopped up bit size and you’ve made a salad for a great summer lunch. Beans can also make a good salad. You can add lemon juice, some okra, green peppers, onions, and carrots to a mixture of different kinds of cooked beans to make a salad low in caloric density and high in satisfaction. Mixed Dishes You can add any grain or legumes to your mixed meat dishes, including stews, casseroles, and chili. They all taste great when beans are added to them. Try adding oatmeal to your meat loaf. When you make tomato sauces for pasta, add some lentils. Sprinkle red beans on top of your pizza! All these things will increase your grain and legume intake and decrease the caloric density of your meals. Try it. You might like it! Look AHEAD Participant Manual, Session 42 Using Soups and Grains to Feel Full, Page 6 Prepared Legume and Grain Products: The products below vary in price, preparation time and flavor. Try to find these products (or others like them) in your supermarket and try them out. Using the table below, rate your opinion about the project and what you think would help make it taste even better. Product I Liked It – Yes or No What would add or change? Konriko Brand Jambalaya Zatarain’s New Orleans’s style Black Beans and Rice Vigo Black Beans and Rice Near East Wheat Pilaf Near East Couscous When trying new products, it is usually best to follow the instructions the first time. Different brands produce final products that taste quite different so don’t be put off if you don’t like one brand – keep trying. Look AHEAD Participant Manual, Session 42 Using Soups and Grains to Feel Full, Page 7 To do next week: Keep Track Keep track of your weight, calories, the number of minutes you are active, and the number of steps you take. Stay under your calorie and fat gram goals by using the meal replacements and meal plan. Be Active Walk (or do something like walking) for at least 175 minutes per week. If you’ve already achieved 175 minutes/week, try increasing your activity level by adding another 25 minutes to last week’s total number of minutes. Warm up, cool down, and do stretches when you’re active. Add 250 steps per day to your average steps per day until you reach 10,000/day. Goal for next week = Average steps/day last week _____+ 250 = _____ steps/day. Reduced Calorie Density Eating Start at least 5 or 6 of your meals with a soup, a salad (with a low calorie dressing), some fruit or vegetables, or a vegetable juice. Circle the foods you include as reduced caloric density “starters”. Rate how satisfied you are at the end of each meal. Compare your feelings of satisfaction at meals when you included a starter and those meals when you did not. Try 3 or 4 new grain or legume products that you can purchase in the supermarket. Some products that are quick to prepare (less than 30 minutes) are listed on the next page. Try them or others that sound tasty to you. Record your opinions about how they taste. Remember, you may have to try several to find one that you and your family like. Look AHEAD Participant Manual, Session 42 Using Soups and Grains to Feel Full, Page 8