Calories, Volume & Whole Foods: Why Nourishment Doesn’t Have to Mean Restriction

By Taylor Robinson – Holistic Health & Wellness Nurse | Nutrition Specialist

Let’s talk about something that many people have never been taught when it comes to food and feeling full: not all calories are created equal, especially when it comes to how satisfying they feel in your body.

I’m not here to talk about weight loss or counting anything. This post is for you if you’ve ever felt confused about why you still feel hungry after a meal… or why eating “healthy” sometimes feels like it means eating less. Spoiler alert: it doesn’t have to. In fact, it shouldn’t, it’s actually the opposite.

What Are Volume Foods?

Volume foods are foods that take up space, literally. They're high in water, fibre, or air (think leafy greens, cooked vegetables, fruit, legumes, whole grains, lean proteins), and they pack a lot of nutrition into a bigger portion, without a ton of calories.

Why does this matter? Because our stomachs respond to volume as much as calories. When you eat more food in volume, it stretches the stomach and sends fullness signals to the brain. That means you’re likely to feel more satisfied, both physically and mentally.

Volume eating is a powerful way to feel fuller without having to constantly snack or reach for calorie-dense options that don’t actually nourish you. Foods like high-water-content veggies, broths, and protein-rich legumes are smart choices to boost satiety while honouring your hunger and keeping your meals abundant, not restrictive.

Whole Foods = Satiation Powerhouses

Whole, minimally processed foods are naturally higher in fibre, water, and nutrients. They slow digestion, regulate blood sugar, and fuel your body deeply, all of which play a role in keeping you fuller, longer. This kind of eating also supports hormone health, as fibre helps with estrogen clearance and gut health, both essential for balance and overall wellbeing.

A big plate of roasted root veggies with olive oil, herbs, and tahini dressing will feel way more filling and grounding than a tiny packaged snack with the same number of calories.

You could enjoy a massive stir-fry with wild shrimp, rainbow veg, and a side of rice noodles, and feel totally satisfied, not stuffed, not sluggish, just fueled and content.

Foods that rank high on the Satiety Index (a measure of how filling a food is) include boiled potatoes, oatmeal, eggs, and fish, all of which outperform more processed foods like white bread or sugary snacks in keeping you full for longer.

This Isn’t About Eating Less. It’s About Eating Smarter.

Eating in abundance is not the enemy. You’re allowed to feel full. You’re meant to feel full. It’s about fuelling your body in a way that makes you feel energized, satisfied, and nourished, not deprived or obsessed with numbers.

Eating more whole foods means you get to eat more food in general. More crunch. More colour. More flavour. More meals that look and taste beautiful.

And when you eat smarter with awareness of volume, fibre, water content, and nutrient density you support better digestion, improved hormone health, steady energy, and even mental clarity. Foods rich in fibre and protein not only help maintain fullness but can improve metabolic function and even support long-term gut and cardiovascular health.

This kind of nourishment also helps stabilize cortisol levels, support your nervous system, and reduce the chances of binge cycles or blood sugar crashes. Whole foods work with your body, not against it.

Perspective Is Everything

500 calories of chips might be gone in two handfuls, leaving you still hungry.

500 calories of wild salmon, roasted squash, greens, and avocado? That’s a vibrant, satisfying plate of food, one that fuels hormones, digestion, mood, and energy.

This is why how we eat matters just as much as what we eat. Whole foods bring the body into balance. They honour your hunger and satiety signals. They don’t trigger binge cycles or blood sugar crashes. They help you feel safe and satisfied in your body.

And fullness isn’t just physical. Emotional satisfaction matters too. Food should taste good. Meals should feel grounding, comforting, and joyful. When you slow down and truly enjoy what you’re eating, you support not just your digestion, but your nervous system and your relationship with food.

Practical Tips for Volume Eating with Whole Foods

You don’t need to overhaul your whole routine, just consider these gentle and impactful swaps

Start with a Salad or Soup – Begin meals with fibre- and water-rich starters like raw greens or vegetable-based broths to help trigger satiety.

Build Bowls with Texture & Colour – Use cooked veg, grains, proteins, and healthy fats to build plates that are visually and nutritionally balanced.

Choose Snacks that Satisfy – Think air-popped popcorn, apples with almond butter, or a protein-rich Greek-style coconut yogurt with chia.

Hydrate While You Eat – High-water-content foods like cucumbers, oranges, and watermelon can also support hydration and satiety.

Don’t Fear Volume – Adding shredded cabbage, greens, squash or zucchini noodles to bowls and plates is a beautiful way to bulk up without deprivation.

You don’t have to eat less to feel better. You don’t have to fear fullness. When you nourish your body with whole, fibre-rich, high-volume foods, you’ll feel the shift, not just in your digestion, but in your mindset, your energy, and your relationship with food.

Volume eating isn’t a “hack” it’s a return to eating in a way that honours your body’s design. It invites you into a mindset of abundance, of permission, and of presence with your meals.

You deserve meals that are abundant, beautiful, and deeply satisfying. And I promise eating this way is anything but restrictive.

Curious how this looks in action? Check out my high-volume, protein-rich recipes that are gluten-free, dairy-free, and made to nourish your hormones and gut health. You can also explore my carefully crafted products and wellness tools designed to support your journey — feel free to visit my shop here.

For daily inspiration, recipe ideas, and behind-the-scenes kitchen moments, come follow me on Instagram at @dishingwithtay.

With love and nourishment,

Taylor Robinson | Holistic Health & Wellness Nurse | Nutrition Specialist