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Nutrition Reduced caloric intake via food textures

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Just saw this interesting research review that looked at hard textured foods vs soft textured foods. They found that the group eating hard textured food ate around 200 less calories in a meal and felt as full as the group that ate soft textured foods with no additional snacking or caloric rebound later in the day.

These are the meals provided in each category of the study:

Soft-Minimally-processed Meal
  • Homemade potato mash
  • Steamed mixed vegetables
  • Steamed salmon
  • Sunflower seeds (added on top of salmon)
  • Fresh banana
  • Unflavoured yogurt drink
  • Chia seeds (added in yogurt drink)
  • Homemade avocado sauce
Soft-Ultra-processed Meal
  • Instant mash potato
  • Coleslaw
  • Fish bites
  • Canned mango
  • Flavoured yogurt drink
  • Tartar sauce
Hard-Minimally-processed Meal
  • Boiled multigrain rice
  • Homemade salad (Celery, Red capsicum, Carrot, Japanese cucumber)
  • Baked chicken breast
  • Fresh apple
  • Unflavoured yogurt
  • Homemade tomato salsa sauce
Hard-Ultra-processed Meal
  • Potato waffles fries
  • Mixed vegetable crisps
  • Grilled chicken breast
  • Dried mango
  • Flavoured yogurt
  • Salsa Sauce

Some of the food choices don't exactly make sense to me, but still worthwhile see the difference and a good tool for the toolbox of caloric reduction without counting calories.
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