10 Foods to avoid and eat for effective volume eating

In today’s hectic environment, we must comprehend the idea of volume eating and how it affects our health and fitness. This straightforward but efficient approach focuses on consuming a lot of items at a low-calorie count.

This technique can be a game changer if you want to maintain a healthy lifestyle without feeling like you’re missing out.

As we delve into volume eating, we’ll explore the top foods to include in your diet and those to avoid. This isn’t just a list of do’s and don’ts; it’s a guide to help you make choices that align with your health goals.

Whether you’re a seasoned health enthusiast or just starting, understanding the principles of volume eating can be a valuable addition to your lifestyle.

What foods are good for volume eating?

Embracing volume eating can transform how you approach your meals, promoting both satiety and health [1].

This method focuses on foods high in nutrients and volume but low in calories, allowing you to eat larger portions without overindulging in calories. Let’s break down the top foods to include and avoid for effective volume eating.

Foods to include

When it comes to volume eating, the food choices you make are crucial. Let’s explore the top five foods that should feature prominently in your volume eating plan.

1. Leafy greens

Leafy greens are a true powerhouse in the world of nutrition. They’re not just versatile and delicious, they’re also brimming with essential nutrients. Here’s why they’re a must-have in your diet:

  • Choose from spinach, kale, lettuce, and more. Each type brings its own unique flavor and nutrient set.
  • Rich in vitamins A, C, and K, they’re great for skin health, immune support, and bone strength.
  • They offer minerals like iron and calcium, vital for overall health.
  • High in fiber, they help keep your digestive system running smoothly.
  • Perfect for volume eating, you can enjoy a generous serving without worrying about calorie overload.

Add them to salads, smoothies, or sauté them as a side – endless possibilities!

2. Berries

Berries are nature’s delightful sweet treat, bursting with flavor and packed with health benefits. They’re an essential part of a balanced diet, especially for those practicing volume eating. 

From the tangy zest of raspberries to the sweet juiciness of strawberries, there’s a berry for every palate.

Berries are loaded with antioxidants, which help fight inflammation and protect your cells [2]. They aid digestion and keep you full longer, making them a great snack.

High in vitamin C, they support immune health and skin vitality. Perfect in smoothies, on top of cereals, or just as a hand-held snack. Enjoy berries for their taste and appreciate their health benefits – they’re a win-win in any diet!

3. Cucumbers and zucchini

Cucumbers and zucchini are the unsung hydration heroes in the world of healthy eating. These versatile veggies are a boon, especially for those focused on volume eating

Over 90% water, they keep you hydrated and full without adding many calories. Both are sources of vitamin C, potassium, and fiber, contributing to overall health and digestion.

Whether it’s crisp cucumber slices in a salad or zucchini noodles as a pasta alternative, these vegetables adapt to any dish. Ideal for large servings, they allow you to eat more while managing calorie intake.

Including cucumbers and zucchini in your meals is a tasty way to stay hydrated and nourished.


4. Whole grains

Whole grains are a cornerstone of a nutritious diet, offering more than just a feeling of fullness. They are an integral part of volume eating, bringing taste and health benefits to your table. They keep you full longer, aiding digestion and overall gut health.

Whole grains like quinoa, brown rice, and oats contain B vitamins, magnesium, and iron. From a warm breakfast porridge to a hearty addition to salads, they’re adaptable to numerous recipes. Their complex carbohydrates provide long-lasting energy, keeping you fueled throughout the day.

Regular consumption of whole grains is linked to better heart health. Incorporating whole grains into your meals is an easy and delicious way to enhance your dietary health.

5. Air-popped popcorn

Air-popped popcorn is the ultimate guilt-free snack for anyone looking to enjoy a tasty treat without the calorie worry [3]. 

A generous serving of air-popped popcorn is surprisingly low in calories. It helps in digestion and keeps you feeling full, aiding in weight management.

As a whole grain, it contributes to your overall grain intake, important for a balanced diet.

While delicious on its own, you can add a variety of spices and herbs for extra flavor without extra calories. It’s ideal for movie nights or as a mid-day snack to keep hunger at bay.

Air-popped popcorn is not just a snack; it’s a smart choice for staying satisfied and healthy.

Foods to avoid

When adopting a volume eating approach, it’s as important to know what to limit or avoid as it is to know what to eat. Let’s dive into the five types of foods you should steer clear of for effective volume eating.

1. Sugary drinks and fruit juices

Sugary drinks and fruit juices are often hidden sources of calories and sugar in our diets. These drinks are loaded with sugar, contributing to unwanted calorie intake.

Despite being high in calories, they offer little in the way of nutrients or fiber. Regular consumption can contribute to weight gain and related health issues. They can cause rapid spikes in blood sugar levels, potentially leading to energy crashes.

Water, herbal teas, or infused waters are healthier choices, providing hydration without the added sugars.

Cutting back on these beverages can be a significant step towards better health and effective volume eating.

2. Processed snacks

Quick hunger fixes often mean reaching for processed snacks like chips, cookies, and candy bars. However, they aren’t the best choice for your health. 

These snacks are high in calories and low in nutrients, making them an inefficient food choice. They often contain unhealthy fats, added sugars, and high levels of sodium.

Their addictive nature and lack of satiety can lead to overeating. They provide a quick energy spike but can leave you hungry soon after. Opting for whole, unprocessed snacks like fruits, nuts, or yogurt can provide better nutrition and more sustained energy [4].

3. Fatty meats

Although fatty meats are delicious, they are not the healthiest option to include in a diet that focuses on wellness. 

Cuts like bacon, sausage, and certain steaks are loaded with calories, making portion control challenging. These meats are high in saturated fats, which can negatively impact heart health.

Regular consumption is linked to an increased risk of heart disease and other health complications. Opt for lean meats, poultry, fish, or plant-based proteins for healthier, lower-calorie options.

Incorporating leaner protein sources can help maintain a balanced diet without sacrificing flavor or nutrition.

4. Creamy sauces and dressings

Creamy sauces and dressings are undeniably delicious, but they can hinder a healthy diet. They often contain many calories and unhealthy fats, which can add up quickly.

Many have added sugars, contributing to their high calorie content. They can easily turn a healthy salad or dish into a high-calorie meal.

Opt for vinaigrettes, lemon juice, or Greek yogurt-based dressings for flavor without the excess fat and calories.

Being mindful of sauce and dressing choices can significantly impact your overall calorie intake and nutritional balance.

10 Foods to avoid and eat for effective volume eating

5. White bread and pasta

White bread and pasta, staples in many diets, are not the best choices for maintaining a balanced, healthy diet. These products are made from refined grains that lack essential nutrients and fiber.

They can lead to rapid increases in blood sugar, followed by crashes, affecting energy and hunger levels.

Compared to their whole grain counterparts, they offer less nutritional benefit. Choose whole grain bread and pasta instead, which are higher in fiber and nutrients, keeping you fuller for longer [5].

Opting for whole grain versions can provide more health benefits and keep you satisfied longer, aligning better with healthy eating goals.


Embracing a healthy eating lifestyle is a journey filled with choices, and understanding what to eat and what to avoid is key. We’ve explored the foods that enhance your volume eating experience and those that might hinder it.

The journey to a healthier you isn’t just about what’s on your plate; it’s about making informed decisions that benefit your overall well-being.

Swapping out sugary drinks for water, choosing whole grains over refined ones, and opting for lean proteins can make a significant difference. Every healthy choice is a step in the right direction.


What foods are good for volume eating?

Foods ideal for volume eating include leafy greens, berries, cucumbers, zucchini, whole grains, and air-popped popcorn, as they are high in volume but low in calories.

Is rice good for volume eating?

Brown rice can be a part of a volume eating plan due to its fiber content and lower calorie density compared to white rice, but it should be consumed in moderation.

What food has the most volume?

Leafy greens like lettuce and spinach have the most volume for the fewest calories, making them excellent for volume eating.

What food should people eat in low volumes?

Foods high in saturated fats and sugars, such as fatty meats, sugary snacks, and creamy dressings, should be eaten in low volumes due to their high calorie density.

[1] https://www.health.com/does-volume-eating-help-you-lose-weight-7506232
[2] https://www.healthline.com/nutrition/13-anti-inflammatory-foods
[3] https://popscorn.com/blogs/pops-corn-blog/the-health-benefits-of-popcorn-a-wholesome-snack-option
[4] https://www.healthline.com/health/food-nutrition/foods-that-beat-fatigue
[5] https://wildgrain.com/blogs/news/pasta-vs-bread-healthier

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