The Hungry Mind

By Joyce Hendley, M.S.

EatingWell interviews Barbara J. Rolls, author of The Volumetrics Eating Plan (HarperCollins, 2005)

"To be honest I read the first page of this article and got bored. But with the page I read, I felt as if I learned a little bit more about food and drinking water. "

You need to educate yourself by getting nutrition information and learning about what’s in your food—but once you understand what you’re looking for, it’s pretty easy. If a food is glistening, it’s probably high in fat. If the vegetables are barely visible on your plate, it’s a clue that it’s a fairly energy-dense meal.

When you’re cooking for yourself, think: “How can I tweak this recipe?” Say you’re making a sandwich. You could build it up by adding lots of your favorite vegetables. You could use a lower-fat meat or a lower-fat cheese or a lower-fat spread—or leave the spread off altogether. There are lots of choices, and no strategy that’s right or wrong.
Q: What do you do if you don’t like vegetables?

That’s a problem—I admit it. If you need to add a bit of fat, or even sugar, to your vegetables to make them more palatable, that’s okay. Try tucking vegetables into things where you won’t notice them, like casseroles or pizza. And keep trying new ones. We’ve also got to expose kids to a wider selection of vegetables, so that they get a taste for them early.
Q: If drinking water before or during a meal seems to have no effect on cutting hunger (despite popular belief), why are foods that contain a lot of water, like soup, so filling?

Next: More of Joyce's research findings »

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