Issue link: http://cp.revolio.com/i/244291
Beans Eggs Quinoa Olive oil Greek yogurt Dark chocolate Beans are great sources of fiber, protein and healthy carbohydrates and they are rich in iron, folate and other minerals, Piers says. Beans add bulk to your favorite soups and salads. Hummus, with its base of garbanzo beans, is a great snacking choice. Speaking of vegetables, they didn't make this list because they lack the calories to satiate. That's where olive oil comes in. Comprised mostly of heart-healthy fats, use a tablespoon of olive oil to sauté. Or whisk with lemon and vinegar for a zesty dressing that's healthier than what comes in a bottle. Cholesterol has given eggs a bad name. However, Lazarus notes that recent studies show "high cholesterol in food doesn't necessarily translate to high cholesterol in the body." Still, limit eggs to six a week, Piers suggests. Hard-boiled, an egg is a great highprotein snack or salad topper. Most Greek yogurts provide less sugar and double the protein of other yogurts, Andrick says. "Add berries and nuts and that's a great, satiating meal," she says. The 2 percent variety provides a bit of fat to help your body absorb vitamins. Use Greek yogurt instead of sour cream in recipes. Satiety is not only about what you eat, but how you eat, Lazarus says. "Many emotions – being depressed or stressed – will be construed as hunger or lack of hunger," he says. 24 Quinoa is high in protein, fiber and essential amino acids—the building blocks for cells and muscles. This nutrient-dense grain (which packs folate, magnesium, iron and other minerals) tastes great hot or cold, in place of pasta and tossed with vegetables. A few squares of dark chocolate (65 percent cocoa content or higher) pack rich flavor and heart-healthy flavanols. People tend to nibble it slowly due to its lower sugar content, which allows the brain more time to register satiation, Lazarus says. "It's like drinking a fine wine instead of Michelob," he says. "Some people who end their meal with dark chocolate and a glass of red wine are in a satiety nirvana. And they're done." When you eat... Sit at a table Switch off the TV or computer Chew slowly & think about the flavors as you eat Fuel your body all day long to avoid overeating late in the day