Make at Least Half Your Plate Veggies

Vegetables are high in fiber and water, so they help you feel full while being low in calories. You may eat the same amount of food while reducing total calories by replacing non-starchy veggies with half of the carbohydrate or protein in your meal.

In one study, consuming vegetables high in inulin (a fermentable dietary fiber that can boost "good" gut flora and bring health benefits) resulted in increased satiety and a decreased desire to eat sweet, salty, and fatty foods. Smoothies are a pleasant and tasty way to satisfy hunger and refuel your body. Reduce the number of other foods on your plate and fill the balance with non-starchy veggies. When cooking mixed dishes, you may use the same concept. Add more veggies to your favorite recipes to reduce calories and increase the nutritional content.