If you are on a diet or simply trying to maintain a healthy weight, you may wonder what you can eat that will fight hunger pains without putting on the pounds. Staying slim doesn’t mean sticking to lettuce and carrot sticks. There are a number of healthy foods that are nutritious and filling and will help keep your weight in check. A general rule is to look for foods that are low in fat but high in fiber and/or protein, and to avoid sugary foods, which can cause cravings.
Whole Grains
Whole grains stave off hunger pains thanks to their high-fiber and protein content. Levi Bloom, author of “7 Nutrition Mistakes Most Endurance Athletes Make,” recommends oatmeal as a natural, unprocessed food, high in soluble fiber, which makes it filling without being too heavy. Add filling fiber to lunch and dinner by using whole-wheat bread for sandwiches, brown rice instead white rice and whole-wheat pasta.
Fruit and Vegetables
Fruit and vegetables are typically low-calorie because of their high water content, but in order to fight hunger pains, look for fruit and vegetables that are high in fiber. Apples are a good example: According to the University of Illinois Extension, they contain two types of fiber, which help keep you feeling full. Other good options are pears, oranges and berries. You can make salads more filling by choosing fibrous vegetables such as broccoli, carrots and squash rather than watery vegetables such as lettuce and cucumbers.
Legumes
“The Low GI Diet Revolution” recommends including plenty of legumes such as beans, chickpeas, soy and lentils in your diet. Legumes are high in both protein and fiber, making them very filling. They are also a source of vitamins and minerals such as folic acid, iron, zinc and magnesium, and they contain phytochemicals — plant compounds that can help fight bacterial infections, viruses and even cancer.
Lean Protein
Your body breaks down protein more slowly than it does carbohydrates, meaning you feel full for longer after a protein-rich meal. Fish and poultry are the leanest sources of animal protein, notes Harvard's Brigham and Women's Hospital. To minimize fat and calories, choose white fish, such as sole, rather than oily fish such as salmon, and pick skinless chicken or turkey breasts over fattier dark meat.
References
- University of Illinois Extension: Apples Nutrition
- “The Low GI Diet Revolution: The Definitive Science-Based Weight Loss Plan”, Jennie Brand-Miller, 2005
- Brigham & Women's Hospital: Low-Carb, High-Protein Diets; Caitlin Hosmer; March 2003
- Coach Levi: “5 Reasons Why Oatmeal is the Perfect Breakfast for a Long Day”; 2008
Member Comments