Get Full, Not Fat, by Eating Right
Tired of being hungry all the time? Looking for foods that taste good and fill that cavernous pit in your stomach yet won't tilt your calorie budget to "overload"? Use this handy list of high-satiety foods -- foods that contribute to fullness and satisfaction -- to make your hunger pangs vanish.
High-satiety foods:
Are high in fiber, at least three grams to a serving. Fiber absorbs water in your intestinal tract, contributing to the sense of fullness.
Contain water, which again contributes to fullness. Think of the difference in moisture content between a raw apple and a handful of potato chips; obviously the apple fills you up faster than chips.
Pack more complex carbohydrate and less fat into their nutrients. Fat has more calories than an equal number of grams of carbohydrates, and foods high in carbs have been found to be more satisfying.
Are less processed. Highly processed foods usually have less fiber and more simple carbohydrates, both of which contribute to the feeling that you could eat the whole bag of chips and still feel hungry.
Now that you know what to look for in foods that satisfy your growling stomach, try these suggestions the next time you eat:
Fresh fruit, especially those with skins (apples, pears, peaches) or citrus fruit (tangerines, oranges, grapefruit).
Brown rice, prepared in cold salads, in rice pilaf, as a side dish or as part of a main-course casserole. Try mixing your rice half white and half brown if your family turns up its nose at brown rice.
Baked potatoes, in their jackets of course. Top with sautéed vegetables, salsa, plain nonfat yogurt or even vegetarian chili for a delicious meal. Some folks like cold baked potatoes for a quick snack, but they are also easy to reheat in the microwave.
Go for beans -- legumes, that is. Chickpeas, kidney beans, lentils, black-eyed peas and others are high in fiber and full of nutrients and keep you satisfied until the next meal. Add them to salads, soups, casseroles, pasta or rice. You can even eat them straight from the can in a pinch.
High-satiety foods:
Are high in fiber, at least three grams to a serving. Fiber absorbs water in your intestinal tract, contributing to the sense of fullness.
Contain water, which again contributes to fullness. Think of the difference in moisture content between a raw apple and a handful of potato chips; obviously the apple fills you up faster than chips.
Pack more complex carbohydrate and less fat into their nutrients. Fat has more calories than an equal number of grams of carbohydrates, and foods high in carbs have been found to be more satisfying.
Are less processed. Highly processed foods usually have less fiber and more simple carbohydrates, both of which contribute to the feeling that you could eat the whole bag of chips and still feel hungry.
Now that you know what to look for in foods that satisfy your growling stomach, try these suggestions the next time you eat:
Fresh fruit, especially those with skins (apples, pears, peaches) or citrus fruit (tangerines, oranges, grapefruit).
Brown rice, prepared in cold salads, in rice pilaf, as a side dish or as part of a main-course casserole. Try mixing your rice half white and half brown if your family turns up its nose at brown rice.
Baked potatoes, in their jackets of course. Top with sautéed vegetables, salsa, plain nonfat yogurt or even vegetarian chili for a delicious meal. Some folks like cold baked potatoes for a quick snack, but they are also easy to reheat in the microwave.
Go for beans -- legumes, that is. Chickpeas, kidney beans, lentils, black-eyed peas and others are high in fiber and full of nutrients and keep you satisfied until the next meal. Add them to salads, soups, casseroles, pasta or rice. You can even eat them straight from the can in a pinch.
posted by Patsy at 12:31 PM
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