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Stop being hungry - Medically Speaking, Volume Three, Number Three, 9/10/15

Your stomach starts to grumble, you feel like eating every edible thing in the room, you can't focus on anything other than food. The problem is, you just ate breakfast an hour ago. If you are trying to make healthful food choices, you may find yourself fighting off hunger at one time or another. This can be very difficult for someone who is trying to watch their caloric intake. You should not ignore your body's pleadings for food. If you are truly hungry, and not eating for other reasons, you should eat!

But what you choose to fuel your body with can affect how soon your stomach will start begging for attention again. In general, foods that help you feel full longer tend to be higher in fiber, protein and healthy fats. Here are a few foods that will help keep your stomach satisfied and your healthy eating plan on track.

Eggs – Eggs are one of the best foods around for keeping you feeling satisfied. They are the perfect balance of protein and fat. Even though the yolks are high in dietary cholesterol, science does not support the notion that this causes the cholesterol in your blood to increase. If this remains a concern, try egg whites which are still an excellent source of protein.

Legumes- Beans, lentils, chickpeas, peanuts, etc. Foods in this often overlooked category are rich in fiber, protein, and complex carbs, giving them tremendous staying power.

Greek Yogurt - Greek yogurt packs twice the protein punch when compared to regular yogurt. It is also lower in sugar than its counterpart and has the same calcium benefits.

Soup – Eating a bowl of warm soup before a meal decreases caloric intake during that meal and increases satiety (feelings of fullness). Opt for a broth based, clear liquid type soup and skip on the creamy, salty versions. Choosing a soup with veggies and whole grains adds even more fiber to your daily tally.

Almonds – While all nuts are high in protein, fiber and fats and can help curb hunger, almonds rank the highest for fiber. Try eating 15 unsalted almonds midaf-ternoon to stave off the pre-dinner munchies.

Berries – Especially raspberries are high in fiber and have a high water content. They can be a sweet, satisfying snack or even dessert.

Salmon – With a mix of healthy fats and high in protein, salmon fits the profile for a food that will help keep hunger at bay. Not to mention the antioxidants and heart health benefits of this particular seafood.

Veggies WITH dip – Snacking on carrots and celery may help manage calories, but may not leave you feeling satisfied. Adding flavor and a small amount of fat will help give that satisfying feeling. Try dipping your veggies in hummus, salsa, greek yogurt based dip, or an avocado yogurt dip.

These are just a few of the foods to stock your pantry with. Avocados, whey proteins, nuts, apples, water, oatmeal, cayenne, barley, and lean proteins are also food to add to your shopping list so that next time you are hungry you will be prepared with a food that will have a little extra staying power.

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