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HEALTH
Eat Right
What can I do to cut down on cravings?
The key to staying full after you eat is to eat nutritious foods that are filled with fiber and protein. Processed foods (like Pop Tarts) will give you a quick jolt of energy, but don’t have enough substance in them to keep you from craving more. You’re starving within an hour and are back to searching through the cupboards again.
When you’re sitting down to a meal, get a great mix of whole grains, fresh vegetables, lean proteins and healthy fats. Opt for fruit for dessert, and drink water all day
Here are some ideas to get you started:
Breakfast:
Oatmeal (not instant), made with milk, topped with almonds and apples.
Oatmeal is a great source of keep-ya-full fiber, milk contains protein, almonds have good fat and the apples add a dash of sweetness and fiber.
Scrambled eggs with baby spinach and a sprinkle of cheddar cheese. Whole-wheat toast on the side.
Eggs are loaded with much-needed protein and the spinach has fiber and vitamins.
Lunch:
Tuna fish salad made with olive oil instead of mayo (try it—it’s tasty!), on whole-wheat bread with lettuce and tomato. Milk and pepper slices on the side.
Tuna has so much protein and is better for you than deli meats!
Organic peanut butter, banana and honey on whole-wheat. Fruit or veggie slices on the side—or go for something gourmet, like pear and brie for dessert.
PB has protein and a banana has more fiber than jelly.
Snacks:
Apples and peanut butter, hummus with veggie slices, dried fruit and string cheese, fruit and cottage cheese all balance fiber and protein. Or, try Z Bars, whole-wheat with almond butter, half of a turkey sandwich, a bowl of whole-wheat cereal.
Opt for “bulkier” foods, like fluffy popcorn instead of calorie-dense brownies or ice cream.
Dinner:
Since your ‘rents probably make dinner, here are some tips for your supper to help keep you satiated all night.
Start with a broth-based soup or salad—all the water in the produce and soup will keep you full.
Add veggies to pasta or rice dishes to add fiber—be creative! Eggplant is great in red sauce, peas are yummy in white sauces, but throw in your faves.
Finish your meal with fruit, and don’t forget to drink water all day to stay fully hydrated.
By: Katie Abbondanza
When you’re sitting down to a meal, get a great mix of whole grains, fresh vegetables, lean proteins and healthy fats. Opt for fruit for dessert, and drink water all day
Here are some ideas to get you started:
Breakfast:
Oatmeal (not instant), made with milk, topped with almonds and apples.
Oatmeal is a great source of keep-ya-full fiber, milk contains protein, almonds have good fat and the apples add a dash of sweetness and fiber.
Scrambled eggs with baby spinach and a sprinkle of cheddar cheese. Whole-wheat toast on the side.
Eggs are loaded with much-needed protein and the spinach has fiber and vitamins.
Lunch:
Tuna fish salad made with olive oil instead of mayo (try it—it’s tasty!), on whole-wheat bread with lettuce and tomato. Milk and pepper slices on the side.
Tuna has so much protein and is better for you than deli meats!
Organic peanut butter, banana and honey on whole-wheat. Fruit or veggie slices on the side—or go for something gourmet, like pear and brie for dessert.
PB has protein and a banana has more fiber than jelly.
Snacks:
Apples and peanut butter, hummus with veggie slices, dried fruit and string cheese, fruit and cottage cheese all balance fiber and protein. Or, try Z Bars, whole-wheat with almond butter, half of a turkey sandwich, a bowl of whole-wheat cereal.
Opt for “bulkier” foods, like fluffy popcorn instead of calorie-dense brownies or ice cream.
Dinner:
Since your ‘rents probably make dinner, here are some tips for your supper to help keep you satiated all night.
Start with a broth-based soup or salad—all the water in the produce and soup will keep you full. Add veggies to pasta or rice dishes to add fiber—be creative! Eggplant is great in red sauce, peas are yummy in white sauces, but throw in your faves. Finish your meal with fruit, and don’t forget to drink water all day to stay fully hydrated.By: Katie Abbondanza
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