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Eat More With Fewer Calories

When it comes to losing weight, new research suggests that success may be as simple as eating a higher volume of food that's lower in calories.

Keith Ayoob, a nutritionist with the American Dietetic Association, stopped by The Early Show to explain the benefits of eating "low-energy density foods."

"They're higher in volume and lower in calories," he explains. "The reason they're higher in volume is the high water content."

Fresh fruits and vegetables are examples of low-energy density foods. Consider that an ounce of potato chips has 170 calories. In comparison, a cup and a half of grapes has only 92 calories. So, Ayoob recommends eating food that is high in water and lower in calories if you like to munch.

"A cup of premium ice cream is about 540 calories, but actually a fast food milk shake is about 12 ounces or a cup and a half — that's only about 350 calories," he says. "You can see the differences there. It's really important when you're trying to lose weight to include the foods you like and this is actually one way you can still do that."

The nutritionist says eating the right food is important to one's diet, but the time you eat it is also important because the goal is to get full on the foods good for you.

He explains, "I really tell people, 'Don't have the salad at the end of the meal because you might be too full to have it. Have it at the beginning of the meal and you're not thinking as much about your eating and save the higher calorie foods toward the end because you'll end up eating them with more rationality there.'"

Also, Ayoob suggests eating slowly.

"Think of doing as the Europeans do," he says. "They take a little while to eat, but start out with the high-volume, low-calorie foods like the fruits and vegetables, which we need to eat more of any way."

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