If you're trying to lose weight, for heaven's sake don't starve.

Instead, change what -- not how much -- you eat, so you walk away from a meal feeling full, not frustrated. Instead of a big bowl of spicy chili, have an equally big bowl of zesty gazpacho; instead of a wedge of berry pie, have a whole pint of juicy strawberries. In other words, cut calories and fat, not portions. It works, say scientists.

Recent research shows that eating fresher, lighter foods while leaving portion size unchanged is a good way to lose weight. This means eating foods that have a lot of water: melon, tomatoes, cucumbers, greens, carrots, grapes, oranges, jicama, radishes -- almost any veggies you eat raw, and most fruits, as well as nonfat milk and broth-based soups. In the study, participants reported feeling satisfied after eating large portions of low-cal foods. On the other hand, when portions of high-calorie foods were reduced in an effort to lose weight, participants noted feelings of deprivation and hunger. To test the theory yourself, try this fruit salad from Eating Well -- 1 serving has only 133 calories. For more creative salad recipes, visit RealAge Smart Search.

Fruit Salad with Lime Yogurt from EatingWell.com

Fruit
1 large, ripe honeydew melon, seeded and cut into 1½-inch chunks
1 pint strawberries, hulled and halved
¼ cup fresh lime juice
2 tablespoons sugar

Lime Yogurt
2 cups nonfat plain yogurt
¼ cup sugar
1 tablespoon freshly grated lime zest
1 tablespoon fresh lime juice

In a large bowl, toss melon, strawberries, lime juice, and sugar. Let stand for 15 minutes, stirring occasionally. Meanwhile, in a small bowl, combine yogurt, sugar, lime zest and juice, stirring until sugar is dissolved. Cover and refrigerate until chilled. Makes 8 servings.

Nutrition Information
Per serving: 133 calories; 0 g fat (0 g sat, 0 g mono); 1 mg cholesterol; 32 g carbohydrate; 4 g protein; 2 g fiber; 63 mg sodium; 433 mg potassium.
Recipe source: www.EatingWell.com. Reprinted with permission.