Volumize is the new super-size

In this fast food nation, a few more dimes or quarters can super-size our favorite empty calorie, fat-laden food choices. If you are trying to take hold of your waistline, wallet and overall well-being, why not try volumizing your next meal instead? Volumetrics is an eating concept by Barbara Rolls, PhD, outlined in her book The Volumetrics Eating Plan.

The basis of this plan is to pump up meals using low-calorie, low-fat foods. Rolls uses the term low density foods, meaning you get a large portion of these foods for little calories and fat. Examples of low density foods include veggies, non-fat milk, broths, and fruits. High density foods, such as ice cream or cookies, are foods high in calories and fat (mostly saturated fat) in a small portion size. You can get more “bang for your buck” with low density foods.

The salad pictured above is an example of super-sizing your lunchtime meal.  This salad is chock full of mixed greens, carrots, cucumber, tomatoes, three bean salad, two whole eggs, corn and topped with a low-fat honey mustard dressing.  The eggs provide a lean source of protein and some fat to help absorb the fat-soluble vitamins offered by the vegetables.  The mix of vegetables add vitamins, minerals, and fiber, making this a healthy super-sized meal for approximately 300-400 calories. 

On the flip side, salad eaters should beware that there are many ways to make a high density salad, or a salad high in calories and fat. This can defeat the purpose of opting for a lighter meal. An example would be many of the salads served at restaurants with items such as cheese, tortilla strips, fried chicken strips, full-fat dressings, dried fruit, and candied nuts.

Here are some ways to do up a salad volumetrics-style. Always include a balance of complex carbohydrates (starch), low fat and lean protein in a salad.  A salad with vegetables alone will not keep a grumbling tummy satisfied for very long. Lean protein and some healthy fat, as in avocado or low-fat cheese, will help that salad keep you full longer.

Try these great lean protein and healthy fat add-ins to your salad veggies:

• Frozen veggie burger – Great-tasting brands include Morningstar Farm’s Zesty Tomato Basil burger.

• 1/2 cup of beans – black, kidney, chick peas, or any other favorite bean. Pop open a can and rinse them off before adding to your salad. Store the rest for another day or make rice and beans for dinner.

• Eggs – use two whole eggs or one whole egg with two to three egg whites.

• Chicken or “veggie” sausage – nuke or cook up in a pan. Be careful to stick with chicken or veggie sausages that are approximately 150 calories or less. Palatable brands include Morningstar Farm’s Maple Flavored Veggie Pattie and any of the Al Fresco brand chicken sausages (roasted garlic, spinach & feta, and sweet apple are amazingly tasty).

• Tuna – chunk light has a lower mercury content than solid white tuna. Mix in 1-2 TBSP raisins for some added sweetness.

• Packaged salmon – mix into your salad with 2 tsp light mayo and some Dijon mustard.

• Dinner leftovers – do you have leftover chicken, turkey loaf, fish or other lean meat from the night before? Pop them into your salad!

• Cheese – If cheese is your main source of protein in the salad, go for a 1/2 cup of a low-fat shredded cheese. If it’s an addition to another protein, try using a 1/4 cup of low-fat shredded cheese instead.

• ~1/2 cup or 3 oz of sliced avocado

Salads are a great way to super-size a lunch or dinner the low-calorie, the volumetric way. Stay tuned for more meal volumizing ideas in the future!

Alison Barkman, MS, RD writes about healthy eating and exercise. Her other articles include:

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