No Matter What Diet They Are On
1. Proteins and fats are
very sating foods, so serving sizes can be modest.
2. Carbohydrates should always be eaten with a protein in order to help you feel full. I have listed several snacks on article 294 that combine carbs with a protein for a low-fat snack. Each of these snacks has 200 or fewer calories.
3. Those of you who need fat and protein to feel full may want to add nuts to the list of foods you can eat. They are rich in fats and protein, and they are good for you too. But it’s easy to overeat nuts. Below are listed the amounts of nuts that make up a snack. I suggest you prepackage them in one-serving helpings. That way, if you overeat, at least you are aware of it.
For calorie counters: Vegetarian cookery articles are excellent sources of high-protein meals for calorie counters. The Good Housekeeping Step by Step Vegetarian Cookarticle (Ebury Press), has a wealth of recipes that provide good alternatives to meat as the meal’s centerpiece. Also consider cookery articles from cultures with a heavily vegetarian population. For example, Indian cuisine features many foods that are high in protein and low in fat, and still provide the richness you seek.
For fat counters: Remember that meat is not the only source of protein in a diet; eggs, dairy products and many vegetables also contain large amounts of protein and should be a major component of the fat counter’s diet, since they need protein to feel full. Plan to make one or two meals a week vegetarian so that you can maintain a moderate fat intake on a weekly basis.
