Low-Fat High-Volume Foods List

Weight gain is caused by consuming more calories than are burned each day. One way to lose weight is to reduce daily calorie intake. The key to calorie reduction is to avoid foods that are high in calories and leave the body unsatisfied. Low-fat, high-volume foods are a great alternative. Research published in the "Journal of the American Dietetic Association" by Barbara Rolls shows that individuals who eat low-fat, high-volume foods consume less calories without feeling hungry.

Fruit

• Fruits offer high amounts of water without a lot of calories or fat, making them a low-fat, high-volume food. Fruits should be eaten either fresh or frozen. Avoid fruits that are canned in syrup or have added sugar, as this increases the calorie content. Dried fruit should be avoided, as the drying process removes the majority of the water, making it a low-volume food. In order to add more fruits to your diet, try adding strawberries or blueberries to your oatmeal and cereal. Watermelon can be substituted for French fries as a side for many meals, and apples make a quick portable snack.

Vegetables

• Vegetables are another of nature's low-fat, high-volume foods, due to the high water content. Starch-based vegetables, such as potatoes, carrots and corn, have lower water contents. Many leafy greens, such as lettuce, spinach and kale, have higher water contents and can be used in a variety of meals. Broccoli, cauliflower and zucchini also have high water content but should be consumed raw, steamed or lightly sautéed without a lot of butter or oil, which will increase the fat being consumed. Vegetables can be added to omelets, sandwiches or salads for those who do not like them plain. Certain vegetables, such as celery and peppers, can be eaten raw as a crunchy snack.

Soups

• Soups can be a low-fat, high-volume meal if they are prepared correctly. It is important to make sure that the soup is broth based and not cream or cheese based. Broth is a low-fat high volume food due to its high water content, while creams and cheese are in higher in fat and calories. It is also important to look at the meats included in the soup; avoid fatty meats such as bacon and red meat, and instead opt for chicken breast or no meat at all. Broth-based soups with a variety of low-fat, high-volume vegetables are the best option.

Salads

• Salads can also be the ideal low-fat, high-volume food if made correctly. If the wrong ingredients are used, they can be calorie heavy . Avoid toppings that are high in fat and calories, such as bacon, egg, nuts and cheeses. Dressings can also take a salad from low-fat to high-fat quickly. Vinaigrettes are high in fat and calories, due to the oil content, and low-fat vinaigrettes can have added sugar, replacing the calories from fat. Dairy-based dressings such as ranch and thousand island are also high in fat and calories. When making a salad, go for flavor with a variety of low-fat, high-volume vegetables or fruits, and only use high-fat toppings and dressings sparingly.