Fewer calories without cutting portion size? Is this possible? It is if you understand the concept of energy density which is discussed to some extent in my book. The idea is that foods that are high in water or fiber and lower in fat have fewer calories per serving than their counterparts. So here are a few ways to lower the energy density of your 4th of July BBQ
1. Add 2 extra cups of veggies to pasta salads (bonus if made with whole wheat pasta and try with low fat vinaigrette instead of olive oil or mayo) 2. Add equal parts ground mushrooms to ground turkey or lean ground beef (a recent study showed that this can cut calories in half and you don’t even notice) 3. Dilute drinks – I talk about this alot but liquid calories really add up, especially at a BBQ which can last all afternoon. Try adding sparkling water to lemonade, juices, or even white wine. You’ll save hundreds of calories over the course of the afternoon. Try these tips and watch the chips, nuts, crackers, and cookies which are higher energy density even if they are low fat because they contain no water. Happy 4th!