Don’t Go Hungry Again: Healthy Foods to Help You Feel Full

It’s easy to go astray when you get the munchies. Cookies. Chips. Candy. They’re quick and tempting.

But not all fast snacks are potential recipes for dietary disaster.

Our expert, Robert Hildebrandt, MBA, RDN, CDCES, a dietitian with the Diabetes Management Center of Southern Ocean Medical Center, shares healthier yet satisfying ways to ward off hunger and keep you feeling full longer.

Is Snacking Good or Not?

“In a perfect world, all you need are three meals,” Robert says. But if you have diabetes or take diabetes medicine, you may benefit from light, healthy snacks between meals.

Blood sugar is less likely to spike if you strike a balance between three types of nutrients:

• Protein to satisfy your appetite
• Healthy fats for pleasure that won’t fade fast
• Fiber to add bulk and slow transit time

Almonds as a Superfood

Almonds are loaded with calories. But that’s not all. Just 1 ounce yields:

• 6 grams of protein
• 3.54 grams of dietary fiber
• 76 mg bone-boosting calcium

So crunch and munch just a handful, perhaps sprinkled on salads, oatmeal or nonfat yogurt.

What Other Healthy Foods Can Make You Feel Full?

Let’s start with legumes, which are fiber-packed protein powerhouses. Just 100 grams of dry lentils offer:

• 23.6 grams of protein
• 37.1 grams of carbs

Soybeans, black beans, black-eyed peas and other legumes are equally satisfying.

Robert suggests buying them frozen, cooking them in advance and throwing them in meals—including salads. Navy beans or chickpeas add nuttiness while green peas add sweetness. All deliver a fuller feeling.

Are Eggs Healthy?

"Eggs are not nutritional enemies as we were once taught," says Robert. Stock your fridge with hard boiled eggs. They last up to four days and tout:

• 78 calories
• 6.24 grams of protein
• 0.75 grams of dietary fiber
• 1.83 grams of monounsaturated fatty acids (a healthy fat)

You also can whip up an omelet or scrambled eggs, adding vegetables, avocado and mushrooms for bulk that digests more slowly.

Why the Color of Your Carbs Matters

White rice, pasta and bread are all less satisfying and nutritious than the darker whole-wheat pasta, whole-grain bread and brown and wild rice, Robert says.

And don’t forget grain barley. Just 1 cup of hulled barley contains:

• 31.8 grams of dietary fiber
• 23 grams of protein
• 0.55 mg of monounsaturated fatty acids

You can serve it on the side or add it to vegetable soup.

Keeping Track of What You Eat

When it comes to feeling full longer, it also helps to keep track of what works best for you.

“When you find meals that are filling and make you feel your best, write them down,” Robert says. Then they can guide you to fare that’s healthy, filling and satisfying.

Next Steps & Resources:

• To make an appointment with a doctor near you, call 800-822-8905 or visit our website.
• Learn more about gastroenterology and nutrition at Hackensack Meridian Health.

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.