Squats whether done with or without weights or simply half way should become part of your fitness routine. If done correctly they work every muscle of the body (both upper and lower). It is a truly functional exercise that helps in our daily lives. By increasing leg strength it promotes both stability and balance which can prove extremely useful in later years.
Put volume on your plate: This will be both physically and more importantly mentally satisfying. Optimizing the vegetable portion of your plate will give the appearance of an abundant and substantial meal. Vegetables, because they are high in fiber, can create a feeling of fullness which will keep calorie intake low but will boost your daily goal of nutrients. A win, win situation!