Have you heard about volume eating? It’s not just about filling your plate; it’s a strategic way to nourish your body while enjoying generous portions of food. So how can you incorporate it into your daily routine?
Volume eating revolves around consuming foods that are high in volume but packed with nutrients. Think nutrient-dense fruits and vegetables, whole grains, lean proteins, nuts and legumes. Volume eating is a flexible approach to nutrient-rich and satisfying meals.
Why should you consider volume eating?
The idea of restricting certain foods in the diet is a common focus for many people when they want to eat healthy, such as cutting out sugar, carbs, or fat in the diet.
While many people consume too many ultra-processed foods, let’s flip the mindset of cutting out foods and start with adding a base of good-for-you foods first to the plate. As you might have guessed, many people lack fruits and vegetables in the diet.
What the science says about low fruit and vegetable consumption
A new study, Nutrition 2019, suggests that a low fruit intake can cause 1 in 7 deaths from heart disease, and that a low vegetable intake can cause 1 in 12 deaths from heart disease.
Many people lack colorful foods and fiber in their diet. As this statistic seems to go down, we are finding the consumption of ultra-processed foods is increasing and was associated with increased risk of CVD and all-cause mortality, linked to the content of added sugar in the diet (1).
Low fiber diets may be linked to higher rates of diseases
On average, American adults eat 10 to 15 grams of total fiber per day, while the USDA’s recommended daily amount for adults 25 grams for women and 38 grams for men. Women and men older than 50 should have 21 and 30 daily grams,
Another study found those who ate the most fiber reduced their risk of dying from cardiac disease, stroke, type 2 diabetes, and/or colon cancer by 16% to 24%, compared to people who ate very little fiber (2).
How much fiber is needed to prevent diseases?
Reduction of the risk for diseases were the greatest when daily intake of fiber was between 25 and 29 grams. The study found that more fiber is better. For every additional 8 grams of dietary fiber a person consumed, the risk for each of the diseases fell by another 5% to 27%.
The concept of volume eating may be helpful in preventing disease as fiber and other beneficial nutrients are increased. It can also help aid in weight management, as it allows you to fuel your body without feeling deprived.
Advantages of Volume Eating
Reducing risk for diseases
Incorporating more fruits and vegetables into your diet through volume eating is beneficial for long-term health. These high-volume whole foods are rich in fiber, prebiotics, antioxidants, and other essential phytonutrients. These nutrients promote cellular health and can lower the risk of chronic diseases.
Additionally, increasing your intake of fruits and vegetables often leads to a reduction in the consumption of less nutritious foods like pizza, ice cream, and chips, contributing to a more balanced and healthful diet.
Enhancing your relationship with food
As a dietitian, I believe in the importance of satisfying your mind and your physical signs of hunger. When you find satisfaction in your diet, you’re more likely to stick with it and continue to eat a variety of foods.
Satisfaction can come from various sources, such as adding a delicious sauce or crunchy topping, or something a little sweet.
Making healthy eating easy
When done correctly, volume eating can simplify healthy eating. It often involves adding more fruits and vegetables to meals and snacks you already enjoy, requiring little to no cooking skills.
Simple changes, like stirring berries into your yogurt or adding a few generous handfuls of vegetables to your lunch, can make a big difference in your overall diet quality.
Enhances satiety and fullness
Prioritizing nutrient-dense, high-volume whole foods contributes to feelings of fullness and satisfaction. These foods, like fruits and vegetables, are abundant in fiber and water, which effectively fill the stomach and promote lasting satiety.
Boosts fiber and nutrient density
Primarily consisting of fruits and vegetables, volume eating effortlessly elevates your consumption of nutrient-rich, high-fiber whole foods.
Allows for greater food consumption
If you’re someone who enjoys visually satisfying meals with full bowls or plates, volume eating is an excellent approach. Not only does it permit larger portions, but it also facilitates increased intake of fiber, vitamins, and minerals simultaneously.
Skip meticulously counting calories or macros
For those aiming for weight loss or monitoring calorie intake, volume eating can revolutionize your approach to nutrition. Despite the misconception that a full plate equals high calorie content, focusing on leafy greens, vegetables, fruits, and whole grains allows for substantial portions with minimal impact on calorie intake.
What does volume eating look like?
Incorporating volume eating into your daily routine is simple. Start by filling half your plate with colorful fruits and vegetables, opting for a variety of textures and flavors. Pair these with lean proteins like chicken breast, tofu, or fish, and add a serving of whole grains or legumes for sustained energy. Don’t forget healthy fats from sources like avocado, nuts, and olive oil to round out your meal.
- Make a veggie omelet for breakfast.
- Add berries to a yogurt parfait.
- Add a side salad to a meal.
- Chop veggies to your pasta dish.
- Add spinach or frozen cauliflower crumbles to your smoothie.
- Snack on popcorn.
- Cook chopped mushrooms into ground beef.
- Snack on fresh salsa with your chips.
- Eat fresh fruit instead of dried fruit.
- Serve fresh berries with a dollop of whipped cream for dessert.
- Stuff mini peppers with meat and cheese for “nacho-like” dinner.
Be Aware of Common Mistakes
Volume eating can be an effective strategy for achieving optimal health. However, like any nutrition or diet tool, it comes with potential risks if not done correctly. Here are some common mistakes to avoid with volume eating to ensure it benefits both your mental and physical health:
Neglecting important macronutrients
While it’s tempting to focus solely on eating large quantities of low-calorie foods, it’s crucial to ensure you’re getting adequate calories and a balanced variety of foods. Vegetables are essential, but don’t forget to include sufficient protein, healthy fats, and carbohydrates in your diet.
More is not better
Many people have sensitivities to large amounts of raw vegetables, particularly cruciferous ones like cabbage, kale, and cauliflower. Pay attention to digestive symptoms such as bloating and gas as you increase your intake of high-volume foods.
Addition NOT restriction
Volume eating should be about adding nourishing foods to your diet, not about eliminating all the enjoyable ones. Ensure you still include your favorite, satisfying foods alongside the colorful produce.
Foods do not have morals
Sometimes, you just need to enjoy a cookie without feeling the need to balance it with a heap of baby carrots. Let go of food guilt and honor your cravings when they arise.
By keeping these points in mind, you can make volume eating a beneficial part of your healthy eating habits. Let’s focus on BALANCE!
Conclusion
Volume eating emphasizes the consumption of nutrient-rich foods to enhance meal volume without compromising health goals.
Whether you’re looking to prevent disease, manage your weight, or simply nourish your body with wholesome foods, volume eating offers a practical and enjoyable approach to healthier living. By embracing this concept and making mindful food choices, you can support your long-term health and well-being.