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Fill ‘Er Up!

29 May

English: Dried fruit and nuts on a platter, tr...

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. High-protein foods, high-fiber foods, and healthy fats are all on the top 10 list of most filling foods.

Snack on Sweet Prunes

The images associated with prunes are sometimes less than flattering, but as a filling food, you can’t beat prunes for a sweet, satisfying snack. They are a high-fiber food which means they help you feel full longer.

Go Crazy for Nuts

Filling snacks, such as pistachios, almonds, pecans, nuts, and seeds, will help you feel full longer because of their fat and protein content. For the same reasons, you have to keep the serving size reasonable, say 6 to 12 nuts.

Fill Up First on Vegetables

Research that shows people eat the same weight of food every day. This factor is crucial to your weight management strategy. 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.

Get Going With Oatmeal

Nothing says comfort in the morning like a warm bowl of oatmeal, a high-fiber food that 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

Studies show that if you have soup before your meal you eat less. 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 a Dip

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. 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

Lentils and chickpeas are more 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.

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, or opt for a lush dessert such as baked apples with dried fruit and walnuts, or experiment with fruit in an entree, such as Fish Veronique with tangy grapes.

Source: http://www.everydayhealth.com/digestive-health-pictures/satisfy-your-appetite-with-these-delicious-choices.aspx#/slide-1

 

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4 responses to “Fill ‘Er Up!

  1. Peace Of Iran

    May 30, 2012 at 10:45 am

    Great article! Thanks for the inclusion 🙂

     
  2. Kyle Mungo

    August 6, 2012 at 8:23 am

    Fiber foods are really necessary for the digestive health. It keeps us from getting colon polyps and colon cancers.::”;’

    Many thanks http://www.healthmedicinelab.com/vitiligo-pictures/

     

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