Here’s how to eat more and still slim down

Summer’s just around the corner and while I’m not one who “diets” for swimsuit season, I do rein in lax eating habits once I pack away the bulky sweaters and concealing dark-colored cords in favor of figure-skimming T-shirts and shorts.

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I become a little more vigilant about how many treats I allow myself. More important, I make a big effort to keep my portions in check. I love food—and mostly healthy food. But as a weight-loss expert, I know that calories are calories and second servings—or super-generous first ones—of even nutritious meals, like a whole-wheat pasta dish, add up.

So I was happy to see a new study in The American Journal of Clinical Nutrition, which found that adding pureed vegetables to favorite dishes—like pasta—helps people eat significantly fewer calories. (I’m talking 200 to 350 calories. Wow!)

In that study, researchers at Penn State University gave 20 men and 21 women casseroles made with varying amounts of puree to bulk up the dish and decrease the calories per serving. For example, one of the recipes was a macaroni and cheese that included 1 cup of pureed cauliflower and 1 cup of pureed summer squash. (Or skip the pureeing: make EatingWell’s delicious Baked Mac & Cheese, which has a secret layer of spinach tucked in the middle.) I love this slimming concept, as it not only reduces calories but boosts nutrition too! Want more recipes to try? Check out these Low-Cal Dinners Packed with Produce.

What are your ideas for making meals slimmer with vegetables?

Nicci Micco is editor-at-large for EatingWell and co-author of EatingWell 500-Calorie Dinners. She has a master's degree in nutrition and food sciences, with a focus in weight management.

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