Cook Book

Select fruit canned in its own juice or water, not heavy syrup, and frozen fruit without added sugar.

Buy fresh vegetables

tomatoes

broccoli

frozen vegetables without added salt, butter or sauces

spinach

canned vegetables low in sodium

Look for low-fat, fat-free or reduced-fat milk, buttermilk, cheeses, yogurt and sour cream.

Aim for whole-grain and low-fat varieties of bread, bagels, pitas, cereal, rice, pasta, crackers and tortillas.

Almonds

walnuts

get the unsalted or low-salt varieties

Lean meats, poultry and fish

extra-lean ground beef

fish, skinless chicken and turkey

round or sirloin beef cuts

spices

Herbs

olive oil

salsas

Nonstick cookware can reduce the need to use oil or butter when sauteing meat or vegetables.

A vegetable steamer insert that can fit into the bottom of just about any saucepan can help you prepare steamed vegetables without any butter or oil.

fresh peppers

spices

onions

garlic

herbs

lemons

sodium-free bouillon

garlic powder

Rinse canned foods

Beware of broth

Saute onions, mushrooms or other vegetables in water or a little low-sodium broth

Use lower fat dairy products

Prepare stews and casseroles with only two-thirds of the meat the recipe calls for, adding extra vegetables, brown rice, tofu, bulgur or whole-wheat pasta instead.

Experiment with spices, substitutions or recipes you wouldn't normally try

modify your recipes

Spaghetti

plain popcorn (air-popped, without butter) has a higher FF than popcorn prepared with added butter

Use ND's search engine to find the foods that you currently eat and to determine their specific Fullness Factors.

Most liquid foods will have above average Fullness Factors, due to their high water content

Pizza

Peanuts

"build" your meal as a recipe using the My Recipes feature in My ND. Click "Save and Analyze" to see the Fullness Factor™ for that meal

celery

bell peppers

red onion

garlic

Fruit

chicken

turkey breast

Parmesan

Dried fruit

walnuts

oregano

Fat-free mayonnaise

Chicken Salad

reduced-fat Parmesan cheese

chopped celery

pineapple

coconut

grapes