15 Hunger-Fighting Foods
By: Beth Donovan,
DailySpark Blogger
7/15/2011 10:00 AM
: 72 comments
: 27,150 Views
The day started innocently enough. I ate my healthy breakfast, and I really wasn’t hungry after that. A car trip later and I’m drooling like Homer Simpson at the sight of a Dunkin’ Donuts sign. Should I or shouldn’t I? One won’t hurt. No, usually one doesn’t, but it does cause cravings--mad crazy cravings! I find myself staring straight into the abyss that might be a downfall of super sugary and fatty portions. I control it by driving through and getting one and leaving. If I get any more than that, I’m in trouble.
Surely you know the foods you eat that cause cravings. They are the magical ones like chocolate that send you into another world with just a thought. Everyone has their personal favorites. We often concentrate on what we shouldn’t eat in large quantities or what triggers our hunger, but what about those foods that satisfy us? Finding foods we should be eating that are healthful, tasty, and filling can be fun.
What I do is stay full. I keep water around at all times. I also eat every 3-4 hours, so I’m in no danger of real physical hunger ganging up on me with some false signal and sending me on a binge. I enjoy healthier comfort foods than I used to eat. Fiber and protein both take longer to digest than simple carbohydrates. Basically timing is everything. Your body breaks down carbohydrates within the first half to two hours after you eat them. During hours two through four, your body is working on proteins, while in hours four through six your body is breaking down fats. This is why it is important to get a mix of foods at every meal and not wait longer than every 4 hours to eat. I have many favorite hunger fighting foods now, but for the sake of time, I will tell you 15 of my basic must-haves. These foods are generally high in fiber, protein, or both and may have healthy fat included.
You may have your own list of staples and I would love to hear them! I’m always looking for ideas to stay full and lose weight. I hope my list helps give you some new ideas.
What are your go-to fill-you-up foods?
Surely you know the foods you eat that cause cravings. They are the magical ones like chocolate that send you into another world with just a thought. Everyone has their personal favorites. We often concentrate on what we shouldn’t eat in large quantities or what triggers our hunger, but what about those foods that satisfy us? Finding foods we should be eating that are healthful, tasty, and filling can be fun.
Hunger sometimes has much to do with emotions and comforting, rather than true stomach hunger. (Stop emotional eating before it starts.)
It has to do with what others are eating and what time of day it is. Hunger many times is just triggered by the setting of being somewhere or doing something. Smell is a very strong hunger trigger. So with all of these false signals telling you to eat, what do you do?What I do is stay full. I keep water around at all times. I also eat every 3-4 hours, so I’m in no danger of real physical hunger ganging up on me with some false signal and sending me on a binge. I enjoy healthier comfort foods than I used to eat. Fiber and protein both take longer to digest than simple carbohydrates. Basically timing is everything. Your body breaks down carbohydrates within the first half to two hours after you eat them. During hours two through four, your body is working on proteins, while in hours four through six your body is breaking down fats. This is why it is important to get a mix of foods at every meal and not wait longer than every 4 hours to eat. I have many favorite hunger fighting foods now, but for the sake of time, I will tell you 15 of my basic must-haves. These foods are generally high in fiber, protein, or both and may have healthy fat included.
- Veggie and fruit trays are wonderful. They look pretty and cost no more than a big fast food meal. Whether you want to cut up your own fruits and vegetables or buy them precut at the store, they are an easy to grab snack that will fix either a sweet or a salt tooth.
- Nut butters are satisfying and quick. They really last as far as a hunger fighter goes. Most are full of healthy fats, protein, and convenient. I like to pair mine with anything from whole grain bread and oatmeal to fruit. A secret to making it spread farther is to microwave it for 15-30 seconds. It can also be melted enough to be a dip.
- Oatmeal is a soothing food. When I’m upset or have a sick tummy, I get out the oatmeal. I make it with milk rather than water to add protein, vitamins and minerals. I especially like this for a night time snack and mix things like peanut butter, cinnamon, and raw stevia in it.
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Whole grain cereal is a great sweet snack that is crunchy and rich with fiber and b vitamins. My personal favorites are all in the Kashi line of cereals. Be sure that the ingredients say whole grain _____ first and do not list enriched ingredients. (Learn How to Pick a Healthy Breakfast Cereal.)
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Fat free milk is a staple for me. I choose organic for a variety of reasons, and I think it has made a difference in my weight loss.
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Yogurt is a sweet dessert like treat for me. I don’t buy light because I don’t particularly want the artificial sweeteners. My favorite is Brown Cow Cream Top. It’s a real treat to me. I also like Greek yogurts for their extra protein.
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Whole grain breads, crackers, and pastas are great bases for sandwiches, snacks, or your favorite Italian cuisine. Whole grains provide fiber and don’t digest quickly so you stay full longer.
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Tomato juice and sauce are staples for me too. I often find myself on the short end of my vegetable requirements. Both ingredients can be used to make soups, pasta sauces and more.
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100% pure fruit juices make a sweet drink mixed when with sparkling water. It's a great to have a mocktail. Sometimes a cool fruity drink just hits the spot.
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Popcorn is a wholegrain snack that you can make in either healthy oil on the stovetop, as I do, or air pop. Either way, it is yummy and takes a long time to eat.
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My favorite hunger fighting snack is an apple with melted peanut butter as dip. The mix of sweet and salty together really crushes cravings.
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Almonds are a simple fast snack that can last you for awhile. Almonds are full of healthy fats and fiber. I avoid the roasted ones with added oils and opt for the raw ones.
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Cinnamon adds antioxidants and a spicy sweet flavor. Often, I stir cinnamon and a little nutmeg into warm milk for a satisfying drink that's similar to those I can buy at a coffee house, without the hefty price tag! It is really filling and soothing before bed.
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Kidney beans are fiber packed and easy to whip into a salad with no fat. Just add some of your favorite vinegar and seasonings to a can of drained kidney beans and you are ready to go.
- Most fruits are very filling and keep the calorie count down. They will definitely satisfy a sweet tooth. Keep a list of what is in season and when. Then try all the new seasonal fruits you never thought to try before.
You may have your own list of staples and I would love to hear them! I’m always looking for ideas to stay full and lose weight. I hope my list helps give you some new ideas.
What are your go-to fill-you-up foods?
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Comments
I also add ground flax seed to just about anything, and add cinnamon to coffee. If I could put it in the grounds I would, but my hubbyhunk wouldn't be happy. :) - 7/22/2011 9:51:56 PM
Try some strawberries they are in season and yiu can have plenty since they are low in calorie. You don't need any sweetener. - 7/20/2011 6:04:20 AM
I confess I don't like oatmeal, and I don't find cereal very satisifying for breakfast, but I liek the idea of finding a whole grain cereal for a snack. A friend of mine introduced me to granola mixed with plain yogurt. I don't like unsweetened yogurt (can't stand it) so I add a little honey to mine.
Veggie trays are a staple for me now. They are expensive, but buying them 1) gives me variety and 2) I don't have to worry about cutting carrots or otherwise preparing vegetables that my husband is acutely allergic to. So the money is worth it for me. I don't find vegetables very filling by themselves, but I combine them with other things.
Trail mix is another go-to snack food for me. It's got fruit (dried) and nuts--so it's got that yummy mix of salty and sweet, plus a mix of carbohydrates, fats, and protein. I pre -measure it so I watch my portion sizes though.
Eggs. I know a lot of people on sparks avoid them but I depend on them--full of protein and vitamins and minerals and fast and easy to prepare.
Yogurt (sweetened)
Among others. - 7/19/2011 10:49:27 PM
Thanks for sharing your list and starting this thread. - 7/17/2011 9:41:21 PM
Have you tried humus and carrots or peppers or even as a spread on a pita to make a wrap - again you have the vegetable fiber and protein in the humus.
- 7/17/2011 9:16:49 PM
My favorite go to snack are red grapes. Good either cold, frozen or room temp.
They are naturally sweet and crisp., just the perfect snack.
As far as getting that one tempting donut or similar sweet fat food, I choose not to.
It took me quite a while to rid myself of that habit and taste's so I am not going to trigger the taste buds again.
I have tried eating a one bite sample of a donut as my produce store, They are fresh baked and delicious, But one bite doesn't seem to start a craving. And one bite is all I need. - 7/17/2011 1:01:18 PM
@4AHEALTHYBMI~I always knew there had to be a reason why I would get addicted to legumes... I can not simply have them in great quantities or often. I end up binging on them. Thanks for filling me in. I am also gun shy on nuts since I also get addicted to fats very easily. I keep trim on the fats. Though sometimes I have to have some because I get so very hungry. - 7/17/2011 9:13:18 AM
- 7/17/2011 12:21:58 AM
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