Soups Select hearty black bean, lentil, split pea, chili with beans, barley, or minestrone soups. These soups have more calories and carbohydrates than brothy chicken, beef, and vegetable types. Creamed soups and chowders are also high-calorie choices, but they are very high in saturated fat and should be eaten in moderation. Salads Rather than filling up on watery lettuce, pile on the garbanzo and kidney beans, green peas and corn, chopped vegetables, sunflower seeds and chopped walnuts, raisins, cottage cheese, lean meats, tuna fish, and croutons. Top with a liberal amount of vinegar and oil type dressing.
Creamy dressings are high in calories, but also high in saturated fat.
Beverages Quench your thirst with fruit juices and nectars, low fat milk, shakes, fruit smoothies, and regular soft drinks. Avoid filling your stomach up with non caloric beverages like water, coffee, tea, and diet soft drinks. Add Carnation Instant Breakfast, Nestle s Quick, Ovaltine, or malt powder to flavor low fat milk. Add dried fruit, sugar, or maple syrup to sweeten hot or cold cereals. Spread honey, jam, or jelly on breads, bagels, and crackers.