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8 Healthy Foods That Help You Feel Full

Fitday Editor

Has your stomach ever started to growl in anticipation of your next meal, even though you just ate? At some point or another, we have all fallen victim to the unexplained appetite changes, which can ultimately lead to poor snacking choices. Turning to foods that are high in fiber, protein or healthy fats can help you keep that appetite in check and the weight gain at bay.


Eggs are a great combination of protein and fat, so they're more satisfying than other breakfast foods. Worried about cholesterol? Don't be. Even though yolks are a rich source, eggs aren't the main culprit responsible for raising cholesterol. If you are still concerned, though, you can try liquid egg whites, which also contain protein and can help keep hunger under control.


You can avoid those 10 a.m. cravings by giving your breakfast a fiber boost. Unflavored instant oatmeal has 4 grams of fiber per packet on average. As an added bonus, oatmeal contains soluble fiber, which works to keep cholesterol levels in check, and insoluble fiber, which helps you feel full and satisfied. Add in some fresh fruit to boost the flavor and nutritional value of your oatmeal!


Avocados typically get a lot of attention for their heart-healthy monounsaturated fat, but they are also filled with fiber. One avocado has about 13.5 grams of the filling nutrient. Foods high in fiber and rich in fat take your body longer to digest, keeping you full and possibly allowing you to intake fewer calories. It's important to remember that despite how nutritious they are, avocados are high in calories, meaning you should only eat half in one sitting.


One serving of beans, lentils or chickpeas delivers the filling combination of lean protein, healthy fats and complex carbohydrates. Most legumes are also high in fiber, meaning they take longer to digest. These convenient foods are inexpensive and extremely versatile, making them easy to incorporate into many meals or snacks.


Nuts are excellent sources of protein, fat and fiber. For a great on-the-go snack, grab a small handful of almonds, peanuts, walnuts or pecans. Eating about 15 almonds between lunch and dinner can stave off that 4 p.m. energy dip. With nuts, remember it's about a "handful" and not a "can-full." Overindulging on nuts can lead to a significant contribution in your daily calories and kill your appetite for your next meal.


Forget about the apple juice and applesauce! Instead, opt for a fresh, crunchy apple. Whole fruits are rich in fiber and water, which both work to suppress your appetite and leave you feeling fuller. This is something that fruit juices and sauces just don't do. The chewing also sends signals to your brain that you've eaten something more substantial, again helping you feel full for a longer period of time.


The high water content of soup helps provide a full feeling. Opt for homemade or low-calorie varieties of soup when you go shopping. The more vegetables in the soup, the better, as fiber-filled veggies can also help curb your appetite. Make sure to stick to broth-based soups and not their creamy counterparts, which tend to be higher in fat and calories.


There are many reasons to raise your glass for water. Not only is it crucial for keeping your joints, tissues and body processes functioning correctly, but it can also curb hunger without adding any calories to your diet. Studies have shown that drinking water before a meal can lead to consuming less calories. To meet your recommended daily water intake and give your body a head start in thinking it's full, consider drinking a glass or two before each meal.


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Sarah Dreifke is a freelance writer based in DeKalb, IL with a passion for nutrition education and the prevention of chronic disease. She holds a Bachelor of Science in both Dietetics and Life Sciences Communication from the University of Wisconsin-Madison. Currently, she is working towards a combined Master's Degree in Nutrition and Dietetics as well as a dietetic internship at Northern Illinois University.

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