What food choices can help tame my appetite?

Researchers have discovered that one of the most important keys to successful weight management lies in food choices that help you feel full with fewer calories. The first step is to focus on what you eat instead of how much you eat. Although it sounds counterproductive, this way of thinking about food actually allows you to eat more, yet weigh less. Read on for tips to control your appetite with specific food choices and snack suggestions to help you eat less over the long-haul.

Focus on what you eat instead of how much you eat

Healthy, nutritious foods are typically low in calories and rich in nutrients, fiber and water, which are important for weight maintenance. Most importantly, since these foods are low in calories, you can eat them more often. Here are some good examples:

  • A 100-calorie snack as raisins is about two tablespoons. Choose plump, watery grapes instead and you’ll enjoy about a handful — a decidedly more filling portion.
  • Gram for gram, potato chips (dry and cooked in vegetable oil) have five times the calories of a baked potato.
  • Pasta, which absorbs water as it cooks, is about half as calorie dense as Italian bread, even though the ingredients are similar. Whole wheat pasta is an even better choice since it is rich in fiber, an important component for inducing satiety.
  • Add water or water-rich foods, like vegetables, and use oils and other calorie-dense ingredients sparingly to lower the overall caloric density of recipes, which allows you to eat larger portions and increase satiety.


Five easy ways to curb your appetite

A few minor adjustments to your eating habits can have a dramatic effect on curbing your appetite. Here are five tried and true basics to help you feel full all day long:

  • Drink water regularly, especially before a meal. Soups and stews brimming with water and vegetables are also very filling and will help you eat less of the main course.
  • Don't starve yourself or eat only one meal a day. These behaviors will only lead to overeating when you do decide to eat.
  • Foods rich in fiber help sustain your appetite. Bran cereal or oatmeal for breakfast is a good start, but try to include fruits, vegetables, whole-grains, beans and nuts in your diet every day.
  • When you exercise, your body uses calories and will send a message to your brain to refuel afterwards. Be sure to have healthy snacks handy so you don’t overdo it when that post-exercise hunger strikes.
  • Eat slowly and enjoy your food thoroughly.


 Snacking for satiety

Need some inspiration for snacks that are sure to fill you up? Here are a few of my favorites that are both rich in nutrients and fiber yet low in calories. Eat up!

  • Whole grain English muffin or bagel with roasted garlic hummus and roasted red peppers.
  • Nonfat cottage cheese, fresh peach slices and whole grain low fat bran muffin
  • Tossed green salad with grilled chicken, balsamic vinaigrette and whole grain crackers
  • Baked potato topped with vegetarian chili and shredded low fat mozzarella cheese
  • High fiber cereal, skim milk, fresh berries
  • Five bean salad, whole grain toast, and nonfat cottage cheese
  • Nonfat yogurt, high fiber cereal, apple slices
  • Vegetable soup, whole grain crackers, fresh fruit salad