Try a serving of canned fruit, packed in water, to keep hunger at bay. Endlessly adaptable, eggs can fight hunger pangs when you're feeling famished. They're a great source of protein, a nutrient that triggers feelings of fullness after you eat, and each egg supplies 6 grams of high-quality protein. You'll also get essential nutrients, including 13 percent of the daily value for riboflavin and 10 percent of the daily value for bone-building phosphorus.
If you need to eat on-the-go, try a snack of 2 hard-boiled eggs — it boosts your protein intake by 12 grams, and contains less than calories. Or make diet-friendly deviled eggs — instead of mixing the cooked yolk with mayonnaise, use Greek yogurt instead; then top your eggs with paprika and cayenne pepper. Alternatively, you can make a simple salad more filling by adding sliced egg, or simply serve a single egg with a side of sauteed, roasted or raw veggies.
Keep the calories low by skipping the cooking oil; cook your eggs in a nonstick pan, or try boiling or poaching them instead. Give the traditional wrap a lower-calorie makeover by using low-sodium sliced turkey instead of a tortilla. An 8-inch wheat tortilla has calories — almost your entire budget for a snack — while a slice of low-sodium deli turkey has just 32 calories.
Wrap the turkey around lettuce and sliced tomato, and add a slice of dill pickle for added flavor; because these fillings are very low in calories, you can eat a few wraps without blowing your diet. Just make sure to choose low-sodium turkey, and limit your pickle intake to 1 or 2 slices per sitting. Regular deli turkey — and dill pickles — are high in sodium, and going overboard on high-sodium foods can trigger water retention, which makes you look bloated and makes you temporarily gain water weight.
Store-bought energy bars seem healthy, but they're not always the best option when you're on a diet. Some bars come packed with added sugar — sometimes in a "healthy" form, such as honey or brown rice syrup — while others come loaded with additives and fat, as well as lots of calories. Control your calorie intake and combat hunger by making your own energy bars and energy balls. Simply mix medjool dates, raw almonds and other healthy add-ins — such as unsweetened coconut, unsweetened dried fruit or other nuts and seeds — in a food processor, and shape the resulting mixture into single-serving bars or balls.
For example, an entire batch of energy balls made with 1 cup of chopped dates, and a half-cup each of almonds and peanuts contains 1, calories. Shape your dough into 12 energy balls for a calorie snack, or shape it into eight energy bars for a calorie snack. While nuts can be high in calories, they're packed with protein to manage your appetite.
And people who eat nuts are more likely to stay at a healthy body weight. You may also experience indigestion or broken sleep if you eat or drink too close to bedtime. Eating late at night may also contribute to indigestion and sleep problems. You may feel hungry enough before bed that you need to eat a snack before turning out the lights.
There are several healthy foods and eating habits you can choose that can encourage sleep while also avoiding sleep problems and an upset stomach. Late-night snacks can involve foods that contain the amino acid tryptophan.
These foods encourage sleep by activating the hormone serotonin in your body. Consider eating a small portion of foods with tryptophan along with something made with whole grains. Whole grain foods include:. Avoid food that will take a long time to digest, upset your stomach, or make it difficult to sleep.
These may include food that is:. Drinking too much of anything could lead to frequent bathroom visits during the night nocturia. Additionally, beverages containing alcohol or caffeine could make it more difficult to fall or stay asleep. You may want to adjust your daily eating habits to fill up long before winding down for the day if you find yourself needing food before bedtime on a regular basis due to hunger. Examining what and when you eat may help you adjust your diet to avoid the urge to eat a late-night snack.
According to Feeding America , over 37 million people in the United States alone deal with hunger due to poverty or the lack of a local market that sells nutritious, affordable meals. During , the loss of jobs and housing linked to the pandemic resulted in nearly 54 million people losing consistent access to nutritious food. This means that millions go to bed hungry, but not by choice. Get out the tuna salad with crackers or that salmon avocado sushi roll. Fish ranks the highest on the satiety index of all protein-rich foods — including eggs and beef — according to research from the European Journal of Clinical Nutrition.
You might think that a meal full of liquid would make you less satisfied than a solid one, but research from European Journal of Clinical Nutrition shows that soups may actually be more filling than solid meals containing the same ingredients. Avoid soups that are cream-based, however — that won't help you feel more full — and look for ones filled with vegetables and other high-fiber ingredients. If you notice that you have a headache or darker urine, drink two glasses. To avoid hunger pangs, reach for foods that are high in fiber and protein — your stomach will thank you.
This article was originally published on July 11, Of course, not all yogurts are created equal. Starting with a soup can help curb calorie intake at mealtime, some studies show.
Like non-starchy vegetables, soups have a low-calorie density—all that liquid will help fill you up for relatively few calories, Rolls says. The key is sticking with broth- or tomato-based soups instead of cream-based ones. Think minestrone or butternut squash. Skip to main content Skip to footer. FR Attend. Success Stories. Invite a Friend. Digital Dual Plans. Healthy Recipes. Weight Loss Tips. Unlimited Workshops Find an in-person or virtual Workshop.
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