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A Detroit Dietitian Explains How To 'Volumize' Dinner For Fewer Calories And More Satisfaction

Eating healthy doesn't have to mean skimping on a meal or foregoing something delicious for a more plain meal. It's about strategy, and one of the most important things you can do is plan meals that make the most of their flavor and offering, but with less of the calories and fats. You shouldn't ever have to go hungry in order to stay healthy. For some help, dietitian Katie Serbinski has some ideas.


Katie Serbinski, MS, RD

Katie Serbinski is a registered dietitian and founder of Mom to Mom Nutrition, a healthy food and lifestyle blog where she shares her "me time" with other health-minded parents. On her blog, you'll find simple, family-friendly recipes, tips for new parents and realistic nutrition advice. Connect with Katie through email at or Twitter @MomNutrition.

High-volume foods, or those high in fiber and water content, bulk up your meals and may help your stomach feel fuller longer. Fruits, vegetables, legumes and cooked grains are examples of high-volume foods that give you plenty of water and fiber for few calories. Fill your appetite without eating too many calories by trying one of these four tricks.


Mix Fruit Into Salads

Watermelon is a low calorie fruit that also offers high water content per serving. Snacking on two cups of watermelon will be only about 100 calories, also providing your body with a substantial about of fiber and Vitamin C. Plus, it's a delicious and refreshing offering.


Make Your Own Nut Trail Mix, Including A Cup Or Two Of Popcorn

Popcorn — not the movie theatre kind — is one snack food you shouldn't pass up. Calorie for calorie, it's one of the best sources of fiber. Compared to a snack like potato chips, you'll be much fuller longer snacking on something like air-popped popcorn. And it's much better for you, too.


Add Extra Vegetables To Soups Or Pasta Dishes

Any dark leafy green vegetable provides a lot of nutrients and volume for few calories. So next time you want to make spaghetti, consider swapping a half cup of pasta noodles with a half cup of chopped spinach or "zoodles," zucchini noodles. You can also make a hearty bowl of chicken noodle soup and add chopped vegetables to the chicken, broth and noodle base! It's an easy way to bring more to your go-to meals.


Skip The Boxed Cereal And Enjoy A Bowl Of Oatmeal

Whole grains, like oatmeal, absorb a lot of water when cooked and make a high-volume, low-calorie and low-fat snack or breakfast. Add some fresh fruit and chopped nuts and you'll definitely stay full until your next meal.


This article was written by Elizabeth Parker of for CBS Local.

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