What You Can Learn From a Dietitian's Lunch

Published:  01/19/2018

Volume! Always add volume to your meal in the form of low-cal nutrient rich vegetables. Research shows that the amount of food we eat has a greater effect on how full we feel than the number of calories in the food. Here is an example of what I mean: This was my lunch today composed of leftovers. A small piece of eggplant and zucchini lasagna and a half pork chop on top of a GENEROUS pile of spinach or power greens. Cover with a microwave cover and microwave to reheat. The greens will wilt deliciously. Tasty and very filling.

And yes, I had lasagna, but my version has fewer noodles, and lots of eggplant and zucchini in its place. In addition I used Healthy Harvest Whole Grain Lasagna noodles that are fiber rich and filling. Get the idea?

Small plate! A small plate will make your serving look bigger, tricking your brain. Before you even take a bite, you subconsciously take in that sight of a full plate and your brain registers satisfaction. If you pay attention to your meal, meaning eat it without doing something distracting your brain will signal you have had enough food.

Another principle to learn here: Cook once eat twice! If you follow me, you know I love leftovers. Leftovers = healthy, delicious food ready to easily reheated.

Condiments! A little bottled BBQ sauce adds a lot of flavor with little caloric damage. And there are so many different flavors you can change it up easily. I always have three different flavored bottles of BBW sauce open in my fridge to choose from. This one is a highly rated super spicy version.

Now go poke around in your refrigerator and see what you can come up with using these principles!

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