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Satiety by Kelly Pate Dwyer An apple a day can keep more than the doctor away You have been on the go all day and arrive home ravenous. So you dive into a bag of chips, devouring the salty, crunchy goodness – chomping until you see the bottom of the bag. Feel full and satisfied? Not likely, says Dr. Ethan Lazarus of the Clinical Nutrition Center in Denver. Even several hundreds of calories later, chips lack what it takes to satiate. What is satiety (pronounced sa-TIE-atee)? Most simply, it's the satisfaction you get from eating foods that taste good and fill you up, foods that are dense and contain some mix of protein, fiber, fat and water. Nuts A healthier crunch than chips, nuts contain heart-healthy plant sterols and fats along with fiber, which can help reduce LDL (bad) cholesterol, Piers says. A good source of folate, calcium and magnesium, nuts are also high in calories. Snack on a small handful or try sprinkling nuts on salads, yogurt or oatmeal. Science plays a big role in the satiety process. "More than 100 hormonal and neurological signals surround satiety," says Dr. Rebecca Andrick of Weigh to Wellness Denver. As food passes along your gastrointestinal tract, your brain receives messages that your stomach is satiated. That takes about 20 minutes. Choosing a broad range of healthy, satiating foods can help you lose weight or maintain your current healthy weight, she adds. With the help of Lazarus, Andrick and Laura Piers, a registered dietician at Spalding Rehabilitation Hospital, we've compiled a list of highly nutritious, satiating foods. Apples A perfect, portable snack, apples are high in fiber and water, while low in calories. Despite their sweet taste, apples have a low glycemic load (so they don't spike blood sugar), Andrick says. For lasting fullness, pair apple slices with 2 percent low-fat cheese or a spoonful of peanut butter. AvocadoS The (mostly) healthy fats in avocado, as well as nuts and olive oil, trigger gut satiety peptides, or proteins, that deliver that "yum" sensation. Rich in fiber, potassium and Vitamin C, avocados also help your body absorb Salmon Salmon provides a healthy dose of protein, B vitamins and omega3 fatty acids, which help reduce risk of heart disease by reducing inflammation in the body. Don't love fish? Try chopping the filet into bite-size chunks to mix in with greens. Or try it on top of wholegrain crackers. antioxidant carotenoids, such as lutein and lycopene, in vegetables. Add avocado slices to salads or sub for mayo on sandwiches. Try the special avocado recipes offered in this guide. Fun and yummy! Health and Wellness Magazine • 23