The salad story In a recent study researchers at Penn State found that when individuals who ate 3 cups of a low calorie salad before lunch consumed a total of 12% calories less per meal than if the salad was omitted.

According to this study big portions make you feel as if you have eaten a lot, even though the large meal was only a low calorie vegetable.

The 3-cup salads used in this study included iceberg and romaine lettuce, carrots and tomatoes, celery and cucumbers, fat free dressing, and 1oz of light mozzarella cheese.

The soup Story Vegetable soup results are even more impressive: May 1, 2007 Penn State University study shows that starting a meal with a soup may help you cut calories.

Participants in this study were fed a 150-calorie broth based vegetable soup prior to lunch. Bottom line participants consumed 20% fewer calories when they started the meal. A 20% calories reduction that is impressive.

Vegging out So whether you are getting your veggies from a soup or a salad do not overlook this highly effective tool that yields easy weight loss. Low-density high volume foods can make you feel full and satisfied while reducing the total caloric intake.

PS Make sure you remember to use a fat free salad dressing for your salads. And remember to avoid calorie rich cream soups. Calories do count.

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