If you’re trying to cut weight, manage it, or even gain weight, your appetite will be a BIG factor in your results.
Have you heard that there is an obesity epidemic, and that a large part of the problem is from over-snacking on unhealthy foods in between meals? What happens is that it creates almost immediate cravings for more unhealthy food (largely from the high glycemic foods easily available).
Are you wondering how you can control your hunger and manage your body weight without eating more? I encourage you to check out these 10 awesome foods that will not only help you control your food cravings, but also offer some amazing health benefits as well.
1. Beans (including small red, pinto, kidney, and navy): Beans aren’t just known for being an excellent source of protein and antioxidant content, they are also known for their high fiber content, which controls hunger and keeps you feeling fuller/satisfied longer. Adding beans to your diet helps you cut calories without you feeling deprived. Could beans really be the magical fruit?? The USDA released their latest guidelines, revealing that Americans aren’t coming close to consuming the daily recommended minimum of dietary fiber, which is only 15g per day.
The Adequate Intake (AI) set by the Food and Nutrition Board of the Institute of Medicine for total fiber is as follows:
- Adults 50 and older: 30 g/day for men, 21 g/day for women
- Adults ages 50 and younger: 38 g/day for men, 25 g/day for women
2. Eggs: Eggs have great benefits! These benefits include: eye health due to the carotenoid content (specifically lutein and zeaxanthin). They are a good source of protein with all nine essential amino acids. They contain choline, a nutrient that helps regulate the brain, nervous, and cardiovascular systems. Eggs are one of the only foods that naturally contain vitamin D. They promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. They contain iron, B vitamins, and minerals like folate, which is recommended for pregnant women. A study reported in the Journal of the American College of Nutrition found that eggs tended to satisfy obese and overweight subjects more than a bagel breakfast with an equal calorie count. This super food is also low-glycemic!
3. Nuts: These are awesome snacks that contain good amounts of protein, fiber, and healthy monounsaturated fats, which are needed for heart health. Nuts also provide a great sources of vitamins, nutrients, and antioxidants.
- Almonds are a good source of protein, antioxidants, magnesium, potassium, calcium, iron, and vitamin E.
- Brazilian nuts are known to contain the powerful antioxidant selenium, which helps neutralize free radicals that attack healthy cells.
- Walnuts contain high levels of omega-3 fatty acids.
So nuts can make great snacks that are highly nutritious, just be sure to keep your servings to 1 or 2 ounces. This is because they typically contain higher concentrations of healthy fat that could impede progress with weight loss, that is if you’re working towards weight loss.
4. Apples: I love apples! This is another low-glycemic super food that is full of antioxidants and a good source for fiber, which will help control your hunger. Apples help with our digestion and have also been connected to neurological health. Be sure to leave the skin on when you’re eating the apples. The skin contains more fiber, quercetin and antioxidants, than any other part of the apple. Try putting some all natural peanut or almond butter on your apple slices…it’s delicious AND nutritious!
5. Fish: Fish is full of protein and low in saturated fat. Research shows that one of the biggest health benefits is its omega-3 fatty acids. Omega-3 fatty acids support cardiovascular health, cognitive health, and vision-health. Fish also improves
insulin sensitivity, which helps build muscle and decrease belly fat.
The American Heart Association recommends eating two servings of fish each
week (particularly more fatty fish such as salmon, lake trout, mackerel, herring, sardines, and albacore tuna). Be sure to keep the mercury levels in check…if you’d like suggestions for supplementation, contact me and I’d be happy to help.
6. Yogurt: Yogurt is a great way to incorporate probiotics (healthy bacteria) into your diet to fight off bad bacteria in your digestive track. Certain yogurts can be a good source of protein and other nutrients, including calcium and vitamins B-2, B-12, potassium, and magnesium. There are a lot of different varieties and brands of yogurt to choose from. Be sure to a find healthy, protein-rich, low-sugar yogurts enriched with vitamin D for the healthy bone benefits. Greek yogurt is usually a pretty good rule of thumb. Also, be sure the label says “live and active cultures,” you’ll want to give your digestive track the best.
7. Avocado: Avocados have lots of nutritional benefits. They are beneficial for eye health, and are considered the best source of vitamin E. Avocados are also high in beta-sitosterol — a compound that has been shown to lower cholesterol levels. This great super food contains the B vitamin for heart-health, folate. And another great addition, avocados contain monosaturated fats, which also helps in controlling hunger.
8.Red Grapes: Here’s another super food that contains phyto-nutrients (plant nutrients) that have lots of antioxidant protection and a variety of antioxidants, including anti-inflammatory benefits as well as resveratrol, which is linked to many heart health benefits.
Some great vitamins in Red Grapes are vitamins C, A, K, carotenes, and B-complex vitamins. Most people would agree that grapes taste great. They are also low in calories, and have a very low-glycemic rating, which will help control hunger.
9. Kale: This powerful food has over 45 different flavonoids, including kaempferol and quercetin, which offer potential beneficial effects including antiviral, anti-allergic, and anti-inflammatory. Do you have sore joints or back pains? It’s great to help avoid chronic inflammation and oxidative stress. Try adding this to you salad or even sandwich.
10. Oatmeal:Oats are another multiple benefit food….They’re a good source of many nutrients, including vitamin E, zinc, selenium, copper, iron, manganese, and magnesium. They’re packed with soluble and insoluble fiber, which aid in digestive health, heart health, and cholesterol maintenance. Oat’s can also be a good source of protein. Oatmeal will definitely help you feel fuller, longer. Avoid the sugary and artificially sweetened oatmeal that you can buy….get all natural oats, then add some fruits or even natural peanut or almond butter to it. It makes for a great snack to hold you over!
I hope this helps you on your journey! If you have any questions please don’t hesitate to ask!
“Bringing Health and Freedom into your life!”