Thursday, May 7, 2009

10 Foods To Fill You Up


Beans are probably the most filling, versatile and healthy food you can find. They are packed with insoluble fiber, which can aid in lowering your cholesterol.

Beans are also loaded with antioxidants, vitamins and minerals, and are a great source of protein. Try skipping the meat at least once a week, and having beans instead. There are so many varieties and can be put in everything from soups to salads or even as a main course (think beans and rice).

Whole Grains

This is a broad category, but the principle is easy to understand. Whole grain products (whole wheat bread, crackers, etc.) have countless more nutrients than refined grains (white bread, crackers, etc.) and more soluble fiber and protein. Fiber and protein are two components that work inside your body to fill you up and keep you full for a longer time. Try whole grains such as oatmeal, quinoa, barley, flaxseed or wheat.


Fruits of all kinds have fiber as well as tons of antioxidants, vitamins and minerals. And, since they also contain plenty of water, they add bulk when inside your stomach. The key is to mix fruits with fiber and protein; this will make you feel like you’re eating more and work to keep you full.

Green Vegetables

Green vegetables are packed with nutrients and provide a lot of crunch. A basic salad with a healthy dressing topped with nuts, beans or cheese makes for a great lunch. Add a whole grain product for a filling meal.

Starchy Vegetables

Starchy vegetables tend to be much denser than other vegetables. Try including potatoes, sweet potatoes or peas into your diet. These vegetables are great for you and will fill up your belly.

Low Fat Dairy

Dairy products of all kinds supply us with calcium and protein, and studies have shown a link between dairy consumption and wight loss. Be sure to choose low fat or fat free dairy products and add them to anything. Put cheese on a salad, milk in your coffee or try fruit and yogurt for a mid-morning perk.

Salmon, tuna and other fish

Fatty fish such as salmon, tuna, mackerel, herring and anchovies do have more fat calories than lean meats, but are also full of vitamins and omega-3 fatty acids. These healthy fats are actually beneficial for your heart; they may increase levels of healthy cholesterol and reduce the amounts of bad cholesterol. The protein is also digested more slowly and therefore stays with you longer.


Nuts have the same benefits as fatty fish do. Nuts are loaded with protein and healthy fats, and are great alternate sources for meat. They also have a lot of fiber, making them a healthy addition to any diet. Roast nuts and put them on salads, over stir-fry and even in desserts.


While egg consumption has long been advocated as a great way to raise your cholesterol, these days” eggs can be eaten in moderation. Eggs have protein as well as plenty of vitamins and minerals. Try a low fat egg salad, or put hard boiled eggs over green salads. Fry your eggs, just limit the amount of oil you use.