The Best Foods that Keep You Feeling Full

That double-cheeseburger will fill you up, guaranteed. So will the mound of french fries or that large pizza. So why is it that a few hours after stuffing yourself at a meal, you're creeping around the kitchen looking for a snack?

While some foods may fill you up at first, they break down quickly in your system and, within hours, your body is craving nutrients again. Choosing not just the foods that fill you up, but the best filling foods that stay with you longer, helps you to eat less and maintain a healthy diet.

So what are the best filling foods?

According to Barbara Rolls, PhD, Chair of Nutrition at Pennsylvania State University, including foods with high fiber and water content in your diet allows you to feel full longer. Althea Zanecosky, MS, RD, and a spokeswoman for the American Dietetic Association, suggests added a tiny bit of fat at meals, especially when that meal includes carbs, which your systems burns quickly. By adding a little healthy fat, like olive oil, low-fat yogurt, or peanut butter, you don't feel hungry so soon after a meal.

The Top Five Foods That Keep You Feeling Full

To eat less and feel full longer, create meals using a combination of:

1. water
2. whole grains
3. fruits and vegetables
4. lean protein
5. healthy fats

At breakfast, try a half cup of oatmeal topped with fresh blueberries and sprinkled with a tablespoon of crushed walnuts. Or, scramble one egg and serve it atop a piece of whole-grain toast.

For lunch, soup is a healthy option that, because of its high-water content, keeps you full longer. Forego creamy soups with high amounts of fat and calories, and choose broth-based soups with plenty of vegetables. Add a piece of whole grain bread on the side.

Stir-fry is a simple, quick, and healthy option at dinner to keep you feeling full and away from the fridge all evening. Try boneless, skinless chicken breast or lean steak sliced thinly, stir-fried in canola oil with fresh vegetables like carrots, broccoli, or red peppers. Add some garlic, a little soy sauce, and serve over brown rice.

Sources:

"5 Foods That Fight Hunger Pains" http://www.webmd.com/diet/features/5-foods-fight-hunger-pains