Vegetables & Volume Eating: A Simple Guide
What is Volume Eating?
Volume eating is a dietary strategy that emphasizes foods that take up more space (volume) without being high in calories. Vegetables play a key role in this approach, as their high water and fiber content can help people to feel satisfied while adding minimal calories to their meals or snacks.
Why Are Vegetables Important?
Beyond their larger volume and lower calorie value, vegetables are true nutritional powerhouses - loaded with vitamins, minerals, fiber, and antioxidants. Regularly including them in your diet has been shown to reduce the risk of cardiovascular disease, support digestion, strengthen immunity, and even lower the risk of certain cancers and diabetes. Plus, they bring vibrant color, delicious flavor, and satisfying crunch to your meals!
Best Vegetables for Volume Eating
Non-starchy vegetables are the best choices for volume eating because they are low in calories yet rich in fiber and water. These vegetables help provide bulk and satiety without significantly impacting calorie intake. Some great options include:
- Leafy Greens – Lettuce, spinach, kale, arugula
- Cruciferous Vegetables – Broccoli, cauliflower, brussels sprouts, cabbage
- Hydrating Veggies – Cucumbers, zucchini, celery
- Colorful & Crunchy Choices – Bell peppers, carrots, radishes
- Savory Additions – Mushrooms, tomatoes, onions
Simple Ways to Eat More Vegetables & Start Volume Eating
Start Meals with a Salad or Soup – A broth-based vegetable soup or a fresh salad can help curb hunger before the main course.
Swap Some Starches for More Veggies – Replace some higher-calorie ingredients with veggies. Try lettuce wraps instead of bread, or bell pepper slices for dips instead of crackers
Snack Smart – Keep sliced cucumbers or baby carrots readily available for quick, nutritious snacks. Pre-washing and cutting vegetables ahead of time makes them even more accessible.
Add Vegetables to Every Meal – Stir spinach into scrambled eggs or omelets, mushrooms, onions, or spinach into pasta, stir-fries, or meat dishes.Or why not try blending cauliflower into mashed potatoes for extra fiber and nutrients.
Try Different Cooking Methods – Roasting, grilling, steaming, and air-frying can enhance the natural flavors and textures of vegetables. Experiment with different techniques to find what you enjoy most.
Experiment with Flavour - Use herbs, spices, and flavorful additions to enhance their taste. Check out the recipe section in the app for seasonal vegetable recipes or why not try:
- Tomato slices with cracked black pepper and balsamic vinegar
- Roasted Brussels sprouts with garlic and Parmesan,
- Cooked carrots with a sprinkle of cumin and a squeeze of lemon
- Cucumber with dill, onion, and a splash of white wine vinegar.
If you want to experiment with incorporating more vegetables into your diet and would like personalised support connect with your Constant Health Dietitian to learn more!