Eat More, Weigh Less

Beat cravings by choosing foods that fill you up, not out. You can eat plenty of food and still cut calories if you reduce your diet energy density - the number of calories per gram of food.

1. Fresh fruit and veg such as apples, berries, oranges, broccoli, carrots, and tomatoes. These foods are high in water and contain fiber.

2. Low-fat dairy products such as skimmed or semi-skimmed milk and low fat yogurt.

3. Stock and vegetable based dishes with a high water content, such as vegetable soups or stock based meat soups, stews and casseroles.

4. Beans and peas such as red kidney beans, chick-peas, lentils and baked beans.

5. Potatoes and water rich cereal based foods such as pasta, rice, boiled and baked potatoes, low fat oven chips and couscous.

6. Lean meat, poultry and fish. These foods are high in protein and relatively low in fat.