Released: March 15, 2007

Trim Calories, Without Being Hungry

MANHATTAN, Kan. – When people think of cutting calories, some envision themselves struggling through mid-afternoon hunger pains and fighting cravings. You can have your cake and eat it too, but remember to keep everything in moderation.

“Slow down and take some time to enjoy your meal,” recommends Ginny Barnard, Kansas State University Research and Extension Riley County family and consumer sciences agent. “It takes a little while for your body to realize that it is full or satisfied and to reduce your urges to eat more.”

Everyone’s recommended daily caloric level differs depending on their age, gender and activity level, Barnard said. There is no set number of calories that all adults should consume each day.

The U.S. Department of Agriculture Web site, MyPyramid.gov, customizes daily food guides that also list the amount of servings from each food group that an individual should try to consume each day. It also lists how many discretionary calories someone should have daily.

Discretionary calories can come from any foods, including sweet treats, such as cookies, soft drinks or candy, but Barnard recommends eating these foods in moderation.

“If you choose foods that have empty calories, such as soft drinks, they will give you a quick energy boost, but leave you feeling hungry,” Barnard said. “If you have a sweet tooth or a chocolate craving, try eating one small candy bar or a small handful of M&Ms.”

Instead of choosing snacks with empty calories, try eating fresh fruits and vegetables. Fruits and veggies are low in calories, generally higher in dietary fiber and make good “on-the-go” snacks, she said.

Eating foods that contain dietary fiber will provide a sense of fullness or satisfaction and reduce cravings to consume more calories. Foods such as whole grain breads, fruits and vegetables are good sources of fiber.

“As part of an overall healthy diet, fiber can also help reduce blood cholesterol levels and may lower your risk of heart disease,” said Barnard, who also encourages adults to drink plenty of water throughout the day. “You may think you’re hungry when your body is really just thirsty.”

Many adults today eat more calories than they need, especially if they’re not physically active most days of the week, she said. People tend to be putting on extra pounds because they’re consuming more added fat, sugars and alcohol than their dietary budgets allow. Barnard offered the following healthy choices for planning meals:

Breakfast

• When eating cereals, choose skim or 1 percent milk instead of whole milk.

• Use a smaller sized glass when drinking juices and try juices that say “no-sugar-added” or “100% fruit juice.”

• Try eating half of a bagel for breakfast and saving the other half for a snack.

• Try making scrambled eggs using only the egg white or an egg substitute.

Lunch and dinner

• For sandwiches, choose a light, whole-wheat bread and fat-free or light mayonnaise.

• Eat a salad with low-fat cheese and more fresh fruits and vegetables.

• Use only half of the amount of butter or margarine called for in a recipe.

• Try adding zucchini or mushrooms to spaghetti sauces instead of ground beef.

• Eat meals on a smaller plate.

• Substitute grilled chicken for breaded or fried chicken.

• Eat a cup of fresh fruit for dessert.

• Instead of eating several scoops of ice cream, try having just one scoop.

“Remember that you don’t have to eat all of the food on your plate,” Barnard said. “When you feel full or not hungry, just stop and leave those extra bits there.”

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K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus, Manhattan.

Story by:
Leah Bond
lbond@ksu.edu
K-State Research& Extension News