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Family Nutrition

Stay Full Longer

Use these ways to feel fuller all day while eating fewer calories.

Select the right kinds of foods when you eat to get that pleasant feeling of fullness. Then, give your stomach time to signal your brain that you have had enough to eat. The more satisfied you feel after a meal, the less you’ll eat later.

Eat more low-density foods
Calorie density refers to the number of calories per gram of food.
Foods that are HIGH in calorie density contain a high number of calories per gram
Foods that are LOW in calorie density contain a low number of calories per gram

Low density foods contain a lot more water, which adds weight and volume
to the food, but not calories

Start your meal with a bowl of broth-based soup or leafy green salad
with low calorie dressing

Low density fruits include apples, blueberries, cantaloupe, grapefruit, oranges, peaches, strawberries and watermelon

Turn to non-starchy vegetables when you get the munchies
•  Asparagus, broccoli, carrots, cauliflower, celery, cucumbers, tomatoes and winter squash

Chew more high fiber foods
Fiber-rich foods require more chewing, slow the digestion of food, help prevent cravings and may stimulate a satiety (fullness) hormone in the brain

Eat more fiber from whole grains, fruits and vegetables with skins, beans,
lentils and legumes
  •  Aim for 25-35 grams each day to help reduce your calorie intake
     and increase your satiety level

Keep up the protein power
Consume some protein with each of your meals and snacks to help you stay full
•  Eating more protein than your body needs will NOT boost your metabolism

Choose lean protein from meats, chicken, seafood, low-fat dairy, legumes,
lentils and soy products
•  Prepare meats using low-fat cooking methods like grilling and baking

Consume enough – but not too much – fat
Eliminate fat where you don’t need it by choosing reduced fat foods instead
of full fat versions
•  Select low-fat dairy products, low-fat salad dressings, low-fat mayonnaise
•  Limit saturated and trans fats

Some dietary fat is essential for staying healthy and lets you enjoy the flavor and texture of your food

Be aware of nutty portions
Nuts and seeds meet the fiber and protein requirements, but only if you
don’t overdo them
•  Choose nuts like peanuts, almonds, walnuts, cashews
•  Seeds such as pumpkin or sunflower are great tasting and high fiber
•  One serving of nuts or seeds is about the size of a golf ball.

Drink water, not calories
Drink water throughout the day, aiming for about 8 cups total
•  Drinking water also keeps your hands busy so that you’re less likely
   to eat out of habit or boredom
•  Use moderation in drinking calorie-free beverages

Limit your intake of caloric beverages to less than 200 calories each day
•  Calories from beverages add up quickly contribute to weight gain

Slow down and savor every bite
Wait for it. Give your stomach 20 minutes to signal your brain that you are full
•  Enjoy a low density fruit or vegetable snack if you  are still hungry
   20 minutes after your meal

Spread healthy foods throughout the day. Plan your meals and snacks so you’re satisfied all day

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