Sample Recipe courtesy of U.S. News
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What You’ll Eat
You’ll focus on food that’s less energy dense than other types—which means it has few calories per gram, and will fill you up without breaking your calorie bank. Go for a pound of low-density carrots, for example, rather than an ounce of peanuts, which packs the same number of calories. No food is off-limits or required; make swaps where they’re most bearable. Volumetrics splits food into four categories based on its density—category 1, the best choices, includes nonstarchy fruits and vegetables, nonfat milk, and broth-based soup. You can also go heavy on category 2 choices, like starchy fruits and veggies, grains, breakfast cereal, low-fat meat, legumes, chili, and spaghetti. Be sparing with chips, cookies, cheese, nuts, butter, and oil.
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Most Volumetrics recipes are found in print, not online. The Volumetrics Eating Plan ($15.95) and The Volumetrics Weight-Control Plan ($13) are essential guides. But you can turn to the Web for resources on how to incorporate important nutrients into meals.
Here’s a day of typical meals on a 2,000-calorie DASH diet at a 2,300 mg. sodium level. Substitutions for a 1,500 mg. sodium level are in parentheses.
¾ cup bran flakes cereal (¾ cup shredded wheat cereal) with 1 medium banana and 1 cup low-fat milk
1 slice whole-wheat bread with 1 tsp. (unsalted) margarine
1 cup orange juice
2 slices whole-wheat bread
¾ cup (unsalted) chicken salad
1 tbsp. Dijon (regular) mustard
½ cup fresh cucumber slices
½ cup tomato wedges
1 tbsp. sunflower seeds
1 tsp. low-calorie Italian dressing
½ cup fruit cocktail
3 oz. beef, eye of the round, with 2 tbsp. fat-free beef gravy
1 cup green beans, sautéed with ½ tsp. canola oil
1 small baked potato topped with 1 tbsp. fat-free sour cream, 1 tbsp. grated, reduced-fat natural (low-sodium) cheddar cheese and 1 tbsp. chopped scallions
1 small whole-wheat roll with 1 tsp. (unsalted) soft margarine
1 small apple
1 cup low-fat milk
1/3 cup almonds, unsalted
¼ cup raisins
½ cup fat-free, no-sugar-added fruit yogurt