Eat more, weigh less!

Does it sound too good to be true? You can eat more AND lose weight if you are dense – nutritionally dense that is.

Dense is good

Nutrient dense foods are less processed and include more natural foods such as vegetables, fruit, whole grains, low fat milk and milk alternatives, and lean meat and meat alternatives. In fact, the less processed, the more nutrient dense a food is.

Fewer calories

Research shows that people who choose foods that are nutritionally dense often take in fewer calories because they are filling up on fibre, water and protein. These three components are secret weapons when it comes to weight management. They are also getting extra nutrients to fight disease and boost their immune system.

Snacking well

Since 60 per cent of our energy intake now comes from snacks instead of sit-down meals, one step towards successful weight management is to change what you snack on. Reach for nutrient dense snacks such as carrot sticks, sliced up red, green, orange or yellow peppers, snap peas, broccoli, cauliflower or celery (yes, a little bit of dip is OK – for a boost of calcium, probiotics and protein, try plain yogurt mixed with dill and a bit of salt).

Nature's food

Grab nature's fast food – fruit: an orange, apple, pear, grapefruit, grapes, banana or blueberries. These will fill you up fast, piling on the nutrition but not the pounds. If you find you are extra hungry by mealtime, try a soy drink box, white or chocolate milk, or yogurt as a snack. You'll find your energy levels soaring while your waistline is shrinking.

For individual nutrition appointments call the Health Centre (SU 020) at 403-329-2484. All sessions are $20 for students and University employees.

Diane Britton is the University of Lethbridge's On-Campus Registered Dietitian