Finding "Filling" Foods

发现“易饱”食物
 
Did you ever think about how some foods really give you that sense of "fullness" while others leave you looking for more? That's the topic of my TODAY show segment. Are there foods that can "fill you up" more than others?

A documented fact: We eat for the weight of food (as in "volume") versus calories. That's why it's so easy to overeat.

How to overcome that? Look for ways to increase volume, without increasing calories. The big three food "freebie" factors to look for are: 1. Water 2. Fiber and 3. Air. They "bulk" up food, giving us that greater sense of fullness, without adding extra calories.

Plus, when it comes to macronutrients (carbohydrates, protein, and fat) ounce for ounce, protein foodsare the most satisfying. So, look for lean protein sources for maximal satisfaction.
 
Watch the segment from TODAY:
 
Here are a few of my favorites:
Air popped popcorn, instead of chips
Whole wheat pasta, instead of white flour pasta
Chunky chicken vegetable soup, instead of cream-based soups
Plain non-fat yogurt with some fresh berries, instead of a bottled fruit smoothie
Eggs or egg-substitutes, instead of a fatty hamburger
Raw vegetables or frozen steamed veggies, instead of frozen vegetables in butter sauce
Fresh fruit, instead of fruit juice
These have worked for me and for hundreds of my patients. I'd love to hear your ideas! Leave a comment and let me know what your thoughts.
 
一些食物确实让你有“饱胀感”，而另一些食物却让你吃了又吃。你想过没有这是怎么一回事？这就是我今天节目时段的主题。有没有更容易“填饱肚子”的食物？
 
有篇文档证明：我们吃的多少依据的是食物重量（也可以说是体积）而不是热量。这就是我们容易吃得过多的原因。
 
怎样来克服呢？看看这些只增加体积而不增加热量的方法吧。三大不花钱的食物要素：1.水2. 纤维3.空气。它们使食物体积膨胀，更容易让我们有饱感而不增加多余的热量。
 
另外，当说到常量营养元素（糖类，蛋白质，脂肪）哪个热量小，蛋白质含量高的食物最令人满意。因此请找让你称心如意的瘦身蛋白类物质吧。
 
 
我喜爱的有：
 
爆米花代替土豆条
全麦面条代替纯白面条
鸡丁蔬菜汤代替奶酪汤
含有一些新鲜浆果的普通酸奶汁代替瓶装的水果精汁
鸡蛋或鸡蛋代用品代替含脂肪高的汉堡包
为加工的蔬菜或者冷冻蒸过的蔬菜代替在奶油沙司浸泡的冷冻蔬菜
新鲜水果代替水果汁
这些方法对我和我的许多病人很起作用。我确实也愿意听听你的意见！留下一条意见让我知道你的想法。