The Secret to Weight Control: Not Being Dense

A new report from the University of Washington compared the weekly costs of eating high- and low-energy-dense food for 1,500 French teens and adults. It found that fruit, vegetables and other lower-calorie fare cost more than fast-food burgers, fried chicken and other energy-dense foods -- a finding that could help explain the higher rate of obesity among low-income groups in developed nations. This finding suggests, Adam Drewnowski and his colleagues reported in June in the Journal of the American Dietetic Association, that "lasting improvements in diet quality may require economic as well as behavioral interventions."

And more nutrition knowledge. To learn smart food choices, participants in the Penn State study met weekly with a dietitian during the first half of the study. For the second half, they met monthly with a dietitian and attended small group meetings.

That's an option that many people don't have. But here are some tips from the researchers:

· Add fruit or vegetables to cut calories. Diced grapes, celery, carrots and water chestnuts lower the calories in chicken or tuna salad and add flavor and texture. Use mushrooms, onions, tomatoes, spinach and other vegetables on pizza in place of some of the pepperoni and sausage. Add spinach, eggplant, zucchini, tomatoes and other veggies to pasta dishes while cutting back on meat.

· Get more fiber. Not only does it help dilute calories, but it increases satiety. So add beans to taco fillings, salads and soups. Switch to whole-wheat bread, pasta and cereal.

· Add a first course to lunch and dinner. Make it a large leafy salad with plenty of vegetables and low-fat or nonfat dressing. Penn State researchers have found this practice can cut an average of 100 calories from the main meal without affecting fullness.

· Sip soup. It's filled with water, which helps you feel full on fewer calories. Stews are another smart option. The exception: Avoid cream-based soups, which are packed with fat and calories.

· Cut fat, but not flavor. Choose fat-free or low-fat cheese instead of full-fat varieties, particularly in casseroles and mixed dishes where other ingredients can take up the slack. Try flavored vinegars and a pinch of sugar in place of mayo on coleslaw and other creamy salads.

· Save room for dessert. Just make it fruit, which is low in calories and high in water, fiber and flavor.