Choose Foods to Chew

Foods that require more chewing


typically provide more satiety per

calorie than more processed

foods.

2 very easy ways to promote

calorie control include:

1) Choose foods that are high in

fiber and low in calories that

require more chewing. This

means more salads, cooked

whole grains, fresh fruits,

cooked beans, baked potatoes

- in other words, whole

foods that are high in fiber and

low in fat.

These foods make it easier to

enjoy a healthy diet that is

lower in calories and higher in

fiber and nutrients.

Examples of foods to avoid or

limit include: processed baked

goods, candies, cheese, fatty

fried foods, desserts, processed

meats, packaged snack

foods and fatty entrees that

are low in fiber.

2) Avoid beverages with calories.

Studies are showing that beverages

with calories go down

quite easily and without your

body registering them as calories.

So you will consume a lot

of calories quickly but you

won’t feel like you consumed

them so you are likely to consume

too many calories during

the day.

Examples of these include

large shakes, smoothies, juice,

punch, creamy coffee drinks,

sweetened teas, alcoholic

beverages and soda.

Switch to water or unsweetened

tea or coffee. Skip the

sugar and cream. Add a little

flavor with fresh lemon, lime or

orange. Buy whole fruit instead

of fruit juice. Experiment

with herbal teas and brew

them yourself so you can control

what goes in them. These

are all better for your pocketbook,

too!

Here are a few common foods

that are good sources of fiber

and take time to chew:

✦Apples

✦Pears

✦Oranges and grapefruit

✦Grapes

✦Brown rice

✦Corn on the cob

✦Baked potatoes

✦Carrots

✦Yams

✦Cooked beans/legumes

✦Broccoli

✦Greens - collards, lettuce,

spinach, kale, cabbage

Use smaller utensils and plates

so you can take longer to chew

and consume food more slowly.