A bowl of broth- or potato- based soup before a meal can fill you up with fewer calories.
An Apple a Meal
Our studies have shown that eating a whole apple at the start of a meal reduces caloric intake by 20%.
Leeway for Legumes
Add legumes—kidney beans, black beans, lentils—to soups for a filling main course rich in fiber and protein.
Mushrooms for Meat
Mushrooms—portobellos have good flavor—provide the satisfaction of meat but with reduced calories.
Sunshine on a Plate
Bulk up your pasta dishes with those beautiful yellow and orange winter vegetables. You get what looks like a bigger portion but with fewer calories.
Get your Pie Fix
My favorite winter dessert is pumpkin pie filling without the crust. Make it like a pudding using low-fat milk, and have some graham crackers on the side.
Barbara Rolls, director of the Laboratory for the Study of Human Ingestive Behavior, developed the Volumetrics diet plan.