What Are High-Volume, Low-Calorie Foods?

Eating high-volume, low-calorie foods is an approach to dieting that involves foods that are low in calorie density but high in volume. Let’s tackle what makes it popular, what are the things to take note of, and explore some examples of healthy high-volume foods that you could incorporate into your meals. Let’s dive in!   

What is Volume Eating?

Consuming high-volume, low-calorie foods is called volume eating. It’s especially popular among those who want to reduce their calorie intake and avoid eating between meals as part of their weight loss efforts and healthy eating habits. 

According to Nutritionist Stephanie Kay,  these types of food are high in water or fiber content with little to no calories per gram. They give you a sense of satiety without having to eat too much food while staying within calorie limits.

It’s vital to note that volume eating is not a specific diet plan but rather a strategy that can be incorporated into various dietary approaches. Speak with your registered dietitian before making dietary changes. 

Understanding Nutritional Values 

While volume eating can help manage your hunger and control calorie intake, it's recommended to consider the nutritional values of the foods you're consuming to achieve: 

Balanced and Healthy Diet: Your diet should include a variety of nutrients essential for maintaining good health. 

Right Amount of Caloric Intake: By knowing the nutritional values, particularly the calorie content, you can monitor and control your overall calorie intake. 

Better Satiety and Hunger Management: Understanding the nutritional values allows you to determine if high volume foods you’re eating provide sufficient amounts of other nutrients. 

Sustained Health: Nutrient-dense foods are crucial for sustaining your good health and overall well-being.

There are various ways to know your body is getting enough nutrients. A smart food scale can be a valuable tool for tracking nutrition, practicing portion control, and maintaining consistency in your healthy eating habits.

Examples of High-Volume Foods

Vegetables: You will find a lot of high-volume, low-calorie vegetable options today, including broccoli, zucchini, cucumber, tomatoes, and cauliflower. 

Fruits: Many fruits are known for their high fiber and water content, helping reduce your calorie intake and body weight. These include berries, melons, grapefruit, oranges, and more. 

Soups: Accredited Dietitian and Nutritionist Paula Norris recommends soups that are based on broth or stock and loaded with vegetables to reduce calories and maximize fullness. These soups, she says, are highly nutritious and filling. 

Salads: Load up on leafy greens, including spinach and kale, and add in other vegetables such as bell peppers, carrots, and tomatoes. According to Norris, mushrooms are also a great addition to your salads as a 100g (5 medium) of mushrooms contain 35 calories.

Incorporating into Your Diet

Do you want to make low-calorie, high-volume foods part of your dietary habits but you don’t know where to start? These 5 tips may help you get started:

1. Start small: It always pays to start small. Try adding 1 or 2 low-calorie, high-volume foods into your meals each day. As you get accustomed to it, you may gradually add more high-volume, low-calorie foods. 

2. Experiment with new foods: This is the time to experiment. Don’t be afraid to try out new foods that you may not have eaten before. With that said, it is best to consult  a nutritionist and registered dietitian first before modifying your diet.

3. Add flavor: To add flavor, you may want to consider adding spices or lemon juices to your meals. 

4. Plan ahead: Making a grocery list and planning your meals for the week ensures that you have plenty of healthy, filling foods.

5. Listen to your body: Everyone's body is different, so it's important to listen to your own hunger and fullness cues. Pay attention to how your body responds to these foods and adjust accordingly.

Conclusion

When it comes to weight management and healthy eating efforts, several options are available. It’s just a matter of choosing the more sustainable and healthier option that fits you, and high-volume, low-calorie foods may work based on your goals. Again, don’t forget to talk to your nutritionist before making any dietary changes.