Foods to help you feel full longer

We’ve all done it and grabbed a fast food meal or snack from a vending machine. Obviously, quick and easy, but you’re more likely to feel hungry again sooner after eating processed foods.

These include baked goods, chips, pasta, and white rice. On the other hand, a more filling suggestion would be to eat protein or fiber-rich foods.

Macronutrients take longer to digest. 

Besides, these are the ones that can help leave you feeling fuller for a more extended time.

1. Protein
2. Fiber-rich carbohydrates
3. Fats
4. Refined carbohydrates

The National Academy of Medicine recommends getting the following amount of fiber per day:

• Women age 50 and younger: 25 grams
• Women age 51 and older: 21 grams
• Men age 50 and younger: 38 grams
• Men age 51and older: 30 grams

Here are some foods that are high in fiber. Also, some of these can easily be used as a quick snack!

• Nuts, especially almonds, pistachios, chia seeds, flax seeds, pumpkin seeds
• Beans and lentils, such as black beans, white beans, split peas, lentils, pinto beans, mung beans, chickpeas, black-eyed peas and edamame
• Whole grains, including bulgur, kamut, barley, quinoa, whole wheat pasta, oatmeal, whole wheat bread
• Veggies, like squashes, collard greens, kale, broccoli, carrots, spinach, brussels sprouts, okra, asparagus, mushrooms
• Fruits, particularly avocado, raspberries, blackberries, persimmon, pears, oranges, apricots and apples

Suggestions to get more fiber into your day:

• Oatmeal topped with berries
• Nuts as a snack
• Chia seeds added to a smoothie
• Beans or lentils as a side
• Avocado on top of tacos or whole-wheat toast
• Pre-cut broccoli or Brussels sprouts roasted in an air fryer
• Frozen kale added to a smoothie
• Berries or apples as a side with eggs

Finally, look at the choices you make each day and choose more fiber-rich and nutrient-dense foods for a healthier lifestyle!

Pick up my 20 Healthy Between Meal Snack Guide here today!

For more healthy tips, check out my Facebook Group here! 

Pam Foster~Creator of Pam's Healthy Tips! 

Bringing Awareness and Education to you and your family for a healthier lifestyle!