Make Your Meals More Filling

Healthy SELF, SELF Magazine
Travis Rathbone
Travis Rathbone

Sarah-Jane Bedwell, SELF magazine

Have you ever walked away from a meal feeling less than satisfied? I sure have - and there's no question I was snacking away soon after! So how do you make healthy choices and avoid overeating when that half cup "serving" of pasta isn't quite reaching your full factor? Follow these healthy tips for satisfying your stomach and your taste buds.

Fit in healthy fat.Healthy fats include nuts, seeds, nut butters, avocados, and certain oils. These plant-based fats are good for heart health and will keep you feeling satisfied longer because they're energy-dense. TRY:

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- Mix a spoonful of your favorite nut butter into your morning oatmeal.
- Top low-fat yogurt with walnuts or almonds.
- Stir tahini (sesame seed paste) into sauteed veggies.

Bulk up the fruit and veggie factor. Fruits and vegetables have a high water content, which keeps you feeling fuller longer. You can add extra fruits and vegetables to any dish to save on calories while keeping hunger at bay. TRY:

- Give your sandwich or wrap a satisfying crunch with shredded carrots or pepper slices.
- Include berries or applesauce in your cereal bowl.
- Mix greens like kale and spinach into any hot dish like casseroles and pastas (they wilt easily and adopt the flavor).

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Make your grains whole. Whole grains are complex carbohydrates, which have dietary fiber and all the nutrients that refined grains lose during processing. By choosing whole grains, you're getting more nutrients and the filling fiber. TRY:

- Swap white pastas and breads for whole-grain versions.
- Go for grains like quinoa, barley or farro to top salads, mix into soups or sub for white rice.
- Choose oats or muesli instead of processed cereal for a morning boost.

Bring on the beans. Like whole grains, beans and legumes are also complex carbohydrates. Since they are full of fiber, beans and legumes are great for fighting off hunger pangs. They also help regulate blood sugar to prevent cravings. TRY:

- Puree chickpeas with garlic and spices for a sandwich spread or veggie dip.
- Add bean puree to sauces to give them a creamy texture.
- Marinate beans in a vinaigrette dressing for a side dish or to use as a salad topping.

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Go lean with protein. Incorporating lean protein into meals promotes long-term satiety because protein is digested more slowly than other foods. In other words, it helps to keep you going during the day, while maintaining lean muscle mass and regulating your weight. TRY:

- Use one whole egg with three egg whites for a high-protein omelet--then fill with veggies.
- Add lean chicken breast, fish, or lean cuts of beef or pork to make salads more filling.
- Replace ricotta cheese with low-fat cottage cheese in lasagna or pasta recipes--it's lower in calories and fat, but high in protein.


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