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Eat more, weigh less

Beat cravings by choosing foods that fill you up, not out


Beat cravings by choosing foods that fill you up, not out. You can eat plenty of food and still cut kilojoules if you reduce your diet’s energy density – the number of kilojoules per gram of food. (Click here for 10 Ways to curb your cravings.)


The British Nutrition Foundation lists these top six filling foods in its leaflet Eat More, Lose Weight:


Fresh fruit and veg

Such as apples, berries, oranges, broccoli, carrots and tomatoes. These foods are high in water and contain fibre.


Low-fat dairy products

Such as skimmed or semi-skimmed milk and low-fat yogurt.


Stock and vegetable-based dishes with a high water content

Such as vegetable soups or stock-based meat soups, stews and casseroles.


Beans and peas

Such as red kidney beans, chickpeas, lentils and baked beans.


Potatoes and water-rich cereal based foods

Such as pasta, rice, boiled and baked if potatoes, low-fat oven chips and couscous.


Lean meat, poultry and fish

These foods are high in protein and relatively low in fat.


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