Eat More-Weigh Less

Even thinking about dieting makes most people hungry, but eating more food can actually help you lose unwanted pounds. The key is choosing the right foods.

Let’s compare three meals with similar caloric content and see how much more you can eat–and how much more nutritional value you get–when you choose healthier foods.

For example, a 40-year-old woman weighing 150 lb (68 kg), carrying 30 percent body fat, and exercising 30 minutes per day would need to consume about 1,200 calories a day to lose weight. Here are two options for three meals:

Option 1: standard North American diet

Breakfast

•  cinnamon raisin bagel 155 calories
• margarine, 1 Tbsp (15 mL) 99 calories
• coffee with cream and sugar 77 calories

Total calories for breakfast 331 calories

Lunch

• hamburger, no cheese 332 calories
• root beer, 8 fl. oz (240 mL) 110 calories
• small side of French fries 244 calories

Total calories for lunch 686 calories

Dinner

•  pasta with marinara sauce, 2 cups (500 mL) 370 calories
• glass of red wine 123 calories

Total calories for dinner 493 calories

Total daily calories 1510 calories
Total daily fat (g) 55 g
Total daily sodium (mg) 566 mg

Option 2: healthier choices

Breakfast

blend into a smoothie (makes 2 cups / 500 mL):

• blueberries, 2 cups (500 mL) 168 calories
• banana, 1/4 cup (125 mL) 33 calories
• water, 1 cup (250 mL) 0 calories
• whey protein powder, vanilla, 2 scoops 140 calories

Total calories for breakfast 341 calories

Mid-morning snack

• almonds, raw, 10 whole 60 calories

Lunch

salad with:

• chicken breast, broiled, chopped, 4 oz (113 g) 187 calories
• spinach, raw, 2 cups (500 mL) 66 calories
• red onions, diced 1/4 cup (125 mL) 8 calories
• mushrooms, chopped, 10 small 20 calories
• carrot, grated, 1 medium 25 calories
• vinaigrette dressing, 2 Tbsp (30 mL) 30 calories
• pecans, chopped, 1/8 cup (30 mL) 86 calories

Total calories for lunch 422 calories

Dinner

• broiled salmon with lemon wedges, 4 oz (113 g) 113 calories
• brown rice, 1/3 cup (80 mL) 72 calories
• green vegetable medley, baked in olive oil, fresh crushed garlic, and basil, 1 cup (250 mL) 50 calories
• small green salad with vinaigrette dressing 35 calories

Total calories for dinner 270 calories
Total daily calories 1093 calories
Total daily fat (g) 40 g
Total daily sodium (mg) 248 mg

Why is option 2–which provides three filling meals a day–the better option? It provides fewer calories with less fat and sodium and it gives you more food and greater nutritional value.

You start the day with whole fruits and a serving of fat-burning protein and fats (instead of fat-storing simple carbohydrates and hydrogenated fats). At lunch and dinner, lean meats and vegetables give you high-quality proteins, fats, and fibre, instead of sodium- and carbohydrate-heavy foods.

Enjoy the nutritional benefits of eating more by choosing healthier foods–while losing weight.