Top 10 Foods That Fill You Up by Toby Amidor in Healthy Tips, January 11, 2012
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Do you find yourself hungry 30 minutes after eating? Certain foods can help keep you satisfied so you avoid mindlessly munching throughout the day. Add these 10 filling foods to your daily repertoire.
A bowl of warming oatmeal can help jump-start a cold winter day and keep you satisfied, thanks to all that fiber.
Recipe: Apple Harvest Oatmeal
#2: Cottage Cheese
This underappreciated food has a perfect balance of fat, carbs and protein. You can count on the combo of protein and fat to help fill you up. Top ½ cup of low fat cottage cheese with fresh fruit or granola or use cottage in dip, quick bread, or pancake recipes.
Recipe: Cottage Cheese Biscuits
Pistachios, pecans, almonds, walnuts, or cashews— nuts contain healthy unsaturated fat combined with protein to help keep you satisfied. With an average of 7 calories per nut, a small handful (about an ounce) makes a great snack.
Recipe: Almond Lover Trail Mix
With 5 grams of fiber and 8 grams of protein per cooked cup, quinoa is a great substitute for white rice, and it’s more filling. Use as a side grain salad or a hearty breakfast cereal. Wrap leftover quinoa salad in a whole wheat wrap for a filling brown bag lunch.
Recipe: Quinoa Pilaf With Pine Nuts
High protein foods like chicken, fish and eggs can all keep you satisfied, but fatty fish like salmon and tuna have an added bonus: omega-3 fats. Besides keeping you full longer, these healthier fats are heart healthy and help reduce inflammation.
Recipe: Mustard Roasted Salmon
We all know these babies are good for your heart and wallet, but the fiber found in beans means they take longer to digest. Use in chili, soups, stews, burger, dips, salsa or burritos. Toss a handful on salad or a pasta dish.
Recipe: White Chili
Recipe: Homemade Applesauce
#8: Whole-Grain Pasta
You can find a fabulous selection of higher fiber pastas made from barley, oats or brown rice at your grocery store. The added fiber helps fill you up more than traditional varieties since fiber slows down digestion. Not sure which whole grain pasta is tastiest? Check out our taste test.
Recipe: Pasta Puttanesca
We’re talking the air popped kind! With 31 calories per cup you can snack on 3 cups of this whole grain in one sitting. Throw in a piece of fresh fruit or a glass of low-fat milk and you’ve got a perfect mini-meal (aka snack). Follow our easy tips to make your own.
Recipe: Homemade Popcorn
Eating a starter salad has been used as a weight management tactic. A 2004 study published in the Journal of the American Dietetic Association from Penn State found that women who ate salad before their pasta dish consumed less calories than women who did not eat salad before their pasta meal. It could be that the salad helped curb hunger. Just be sure to keep cheese and creamy dressings in check or this tactic can backfire.
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Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »