Constantly Find Yourself Feeling Hungry Between Meals?
Try these 10 Satisfying Healthy Foods.
Author: Katie Morra, MS, RD, CDN
What exactly makes a food both healthy and filling? I think we can all agree that it doesn’t hurt when they taste
great either. Here are three reasons certain foods can give you a feeling of healthy satisfaction:
Dietary fiber- expands in your stomach and digestive tract, making you feel full for longer.
Good fat- Fat remains in the stomach longer and this delayed emptying can leave you with delayed hunger pains.
Power of protein- Protein keeps you satisfied with its slow digestion, but more importantly it sustains you between
meals by maintaining your energy.
Listed below are 10 of the most filling, health foods that happen to be 10 of my all time favorite foods!
1.
Greek Yogurt: Typically has about 100-150 calories per serving (depending on the fat %) and around 20 grams
of protein. Aim to keep the yogurt under 10 grams of sugar per serving! Add on your own fruit, chia seeds, and honey
to taste.
2.
Avocado: I can’t rave enough about this fruit. Its full, buttery texture will leave both your stomach and
wpalate satisfied. This baby is just loaded with good fat, 3 grams of fiber per quarter of avocado, and contains
cancer-fighting properties.
3.
Almonds: About 23 almonds will give you snack packed with fiber, protein and good fat. Containing 6 grams
of protein and 3.5 grams of fiber per ounce, almonds are among the lowest in calories for tree nuts.
4.
Egg: The perfect protein and the perfect breakfast! With only about 60 calories per egg, 4 grams of fat, and
6 grams of protein, eggs can offer plenty of health benefits.
5.
Berries: Add a ½ cup of fruit on the side of that egg
breakfast and now you’re talking. Fruit is both refreshing and
tasty; and can help to fill you up on healthy fiber and
minimal calories before you engorge yourself with a high
calorie meal.
6.
Greens: Whether you eat it as your meal or
before your meal, you are gaining copious amounts
of nutrients. This is a very low calorie, fibrous option
that will lead to eating a smaller portion at mealtime.
7.
Black Beans: ½ cup of black beans provides
you with about 7 grams of fiber and 8 grams of
protein for only about 100 calories. Beans thankfully
are inexpensive, healthy and delicious.
8.
Popcorn: The guilty pleasure that you do not
have to feel too guilty about! This is a great snack to
munch on when you don’t want to load up on calories,
but need that extra something to feel satisfied. Orville
Redenbacher’s Smart Pop contains 15 calories, 4 grams
of fiber, 4 grams of protein, 2 grams of fat, and 250 mg
of potassium per cup.
9.
Quinoa: When quinoa is mixed with cooked
vegetables of your choice, you have a double health bonus.
½ cup of quinoa provides less than 200 calories, 7 grams of protein,
6 grams of fiber and 3 grams of fat.
10.
Sweet Potato: If you’re craving a potato- make it a sweet
treat. Sweet potatoes contain fiber and complex carbohydrates
that are slowly digested and make you feel full for longer.