Healthy ways to feel full

Fruits and veggies are low-cal/energy-dense foods, meaning they give you a big bang of energy in the form of carbohydrates with fiber. They fill you up and allow your blood sugar to rise slowly; the fiber slows your digestion so you feel full longer.
Combining a lean protein with a small amount of healthy fat and a whole grain carbohydrate will also allow you to feel full longer with less calories. Here are some examples:

1. A whole grain wrap of white meat turkey, tomato, and lettuce, plus avocado
2. Fruit instead of gummy bear s and licorice
3. Sourdough/rye/100% whole grain/pumpernickel bread instead of white bread
4. Plain non-fat yogurt plus berries instead of sweetened yogurt
5. Bran or 100% whole grain cereals or oatmeal instead of sweetened cereals
6. Baked potato with skin on instead of potato chips or fries
7. Chickpeas (garbanzo beans) or brown or wild rice instead of white rice
8. Plain air-popped popcorn instead of crunchy processed snacks
9. Small serving of nuts instead of granola bars
10. Grains such as amaranth, barley, buck wheat, millet oats, or wheat instead of refined carbohydrates
11. Lentils, beandip, salsa instead of creamy processed cheeses
12. Almond or other nut butters instead of traditional processed peanut butter

-Fat Families Thin Families, 59
How to Save Your Family From the Obesity Trap
Amy Hendel