How does eating more and weighing less sound to you? I like the idea because I like to eat. Here’s how it works. The latest nutrition science on weight loss suggests two points to remember:

1. Choose foods that are low in calorie or what’s also referred to as low energy dense foods. They are low in calorie but high in either fiber or water or both. You feel full longer on less calories.
2. Include lean protein at every meal and snack if possible. Protein is also known for helping you to feel full for a longer period of time or what is referred to as satiety.

I chatted with Family Circle Senior Health Editor Margit Ragland about this concept and here are four easy food swaps to try. Notice that all four swaps include high fiber foods and lean protein except the popcorn snack which you could sprinkle with parmesan cheese for a protein boost.

Breakfast:

Instead of: 2 slices of white toast with 1 tbsp of butter

Fill up with: 1 cup of non-fat or low-fat yogurt with ½ cup of blueberries and ½ cup pineapple

Lunch:

Instead of: A turkey sandwich on a roll with lettuce, tomato and mustard

Fill up with: A turkey burger or a turkey sandwich on a whole wheat bun with lettuce, tomato and 1 tsp ketchup or mustard

Dinner:

Instead of: Spaghetti with marinara sauce

Fill up with: Filet of sole in a lemon pepper seasoning with asparagus and a baked sweet potato OR add lean meatballs to the spaghetti and try the whole grain spaghetti

Snack:

Instead of: 4 ounces of honey wheat pretzels

Fill up with: 5 cups of low-fat microwave popcorn (sprinkle with parmesan cheese to add protein if desired)

Looking for a summer pizza to do on the grill? Check out the Grilled Mango BBQ Pizza just posted on our recipe page. It’s quick and delicious.

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