Even for the healthiest of eaters, good intentions can fly out the window when your stomach begins to rumble. If you’re trying to lose weight or maintain a healthy weight, finding the right kind of foods — healthy foods that will fill you up for the longest amount of time — is essential. If you are trying to lose weight you get hungry every three to four hours. You’re supposed to feel hungry that often, so eating low-energy density foods, meaning those high in nutrients, can really help. High-protein foods, high-fiber foods, and healthy fats are filling foods.
Snack on Sweet Prunes
Prunes are also a high-fiber food, which means they help you feel full longer and feature healthy antioxidants. It's not only a filling food but also it's a sweet, satisfying snack.
Go Crazy For Nuts
Filling, but not sweet snacks such as pistachios, almonds, pecans, nuts, and seeds — all of which have plenty of healthy fats in them — will help you feel full longer because of their fat and protein content. You have to keep the serving size reasonable about 1/4 cup per day. Try combining nuts with dried fruit for a high-fiber snack, or include them in a side dish to help manage weight.
Fill Up First on Vegetables
When you get hungry, eat vegetables — which are low in calories — in place of higher-calorie food items. These high-fiber foods will help you feel full longer and stay slender. Salads are a classic filler, but you can also add extra veggies to cooked dishes for volume.
Get Going with Oatmeal
Oatmeal is very high in fiber and low-energy density. A warm bowl of oatmeal in the morning can help you feel full longer and manage weight. Oatmeal can be a little bland on its own, but you can liven it up by adding low-fat milk, sliced fruit, and a sprinkling of nuts for an indulgent yet healthy breakfast.
Start Your Meal with Soup
If you have soup before a meal, you’re going to eat less. That’s vital to help manage weight and enjoy eating out. Opt for a broth-based soup full of high-fiber foods rather than a creamy, salty concoction. Homemade soups are great to make when you have time, and then freeze for a quick meal when you need it. Go for variety of hot and cold soups.
Go For a Dip
Snacking on vegetables is a classic strategy to manage weight, but you’ll feel full longer if you allow yourself a little savory dip to go along with those carrot and zucchini sticks. The flavor and the fat will keep you feeling full longer and can help your body absorb nutrients like beta-carotene more effectively. Try a little salad dressing, or whip up a batch of creamy, delicious hummus.
Load Up on Lean Protein
Try to include protein in your meals or snacks if you want to feel full longer. Foods high in protein will help satisfy your hunger. In fact, a high-protein, low-carbohydrate diet is an effective strategy to manage weight for some people. Animal and plant proteins all add to your sense of fullness. Savor a meal that combines protein with high-fiber foods.
Pick Some Fabulous Fresh Fruit
Many fruits are high-fiber foods. They’re also high in water content and flavor — and very satisfying for their low calorie counts. An apple, or a serving of grapes or berries, all make the list of most filling foods. Keep fresh fruit on hand for an easy snack when you’re trying to lose or manage weight.
Snack on Sweet Prunes
Prunes are also a high-fiber food, which means they help you feel full longer and feature healthy antioxidants. It's not only a filling food but also it's a sweet, satisfying snack.
Go Crazy For Nuts
Filling, but not sweet snacks such as pistachios, almonds, pecans, nuts, and seeds — all of which have plenty of healthy fats in them — will help you feel full longer because of their fat and protein content. You have to keep the serving size reasonable about 1/4 cup per day. Try combining nuts with dried fruit for a high-fiber snack, or include them in a side dish to help manage weight.
Fill Up First on Vegetables
When you get hungry, eat vegetables — which are low in calories — in place of higher-calorie food items. These high-fiber foods will help you feel full longer and stay slender. Salads are a classic filler, but you can also add extra veggies to cooked dishes for volume.
Get Going with Oatmeal
Oatmeal is very high in fiber and low-energy density. A warm bowl of oatmeal in the morning can help you feel full longer and manage weight. Oatmeal can be a little bland on its own, but you can liven it up by adding low-fat milk, sliced fruit, and a sprinkling of nuts for an indulgent yet healthy breakfast.
Start Your Meal with Soup
If you have soup before a meal, you’re going to eat less. That’s vital to help manage weight and enjoy eating out. Opt for a broth-based soup full of high-fiber foods rather than a creamy, salty concoction. Homemade soups are great to make when you have time, and then freeze for a quick meal when you need it. Go for variety of hot and cold soups.
Go For a Dip
Snacking on vegetables is a classic strategy to manage weight, but you’ll feel full longer if you allow yourself a little savory dip to go along with those carrot and zucchini sticks. The flavor and the fat will keep you feeling full longer and can help your body absorb nutrients like beta-carotene more effectively. Try a little salad dressing, or whip up a batch of creamy, delicious hummus.
Load Up on Lean Protein
Try to include protein in your meals or snacks if you want to feel full longer. Foods high in protein will help satisfy your hunger. In fact, a high-protein, low-carbohydrate diet is an effective strategy to manage weight for some people. Animal and plant proteins all add to your sense of fullness. Savor a meal that combines protein with high-fiber foods.
Count on Beans and Other Legumes
They are nutritious, filling high-fiber foods that can be included in a number of different types of entrees and healthy snacks. Because beans can add up to a lot of calories if you eat more than a serving or two, you might want to combine them with vegetables and whole grains for a more complex meal that will keep you feeling full longer. And best of all, beans and legumes are inexpensive.
Don't Skimp on Potato Skins
The humble potato — with its skin on — is uniquely comforting, and also happens to be one of the best sources of potassium you can include in your diet (followed by bananas). Eating the skin is what makes the spud a nutritious, high-fiber food that’s also filling. Tasty toppings like herbs, chives, or a zesty salsa will add to your sense of satisfaction.
They are nutritious, filling high-fiber foods that can be included in a number of different types of entrees and healthy snacks. Because beans can add up to a lot of calories if you eat more than a serving or two, you might want to combine them with vegetables and whole grains for a more complex meal that will keep you feeling full longer. And best of all, beans and legumes are inexpensive.
Don't Skimp on Potato Skins
The humble potato — with its skin on — is uniquely comforting, and also happens to be one of the best sources of potassium you can include in your diet (followed by bananas). Eating the skin is what makes the spud a nutritious, high-fiber food that’s also filling. Tasty toppings like herbs, chives, or a zesty salsa will add to your sense of satisfaction.
Pick Some Fabulous Fresh Fruit
Many fruits are high-fiber foods. They’re also high in water content and flavor — and very satisfying for their low calorie counts. An apple, or a serving of grapes or berries, all make the list of most filling foods. Keep fresh fruit on hand for an easy snack when you’re trying to lose or manage weight.
Modified from an online newsletter http://www.everydayhealth.com/digestive-health-pictures/satisfy-your-appetite-with-these-delicious-choices
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