It’s roughly 48 minutes since your lunch break, and you’re already plotting a trip to the vending machine. We’ve all been there. Constantly eating yet never really feel full. We’ve got tips on how to keep the snackfest at bay by incorporating foods that pack the holy trinity of high-protein, high-fibre and healthy fats into your diet. Here are 10 belly-filling foods that give you more bang for your bite.
The leafy green that spawned a million smoothies and that brand spanking new juice bar on the corner is hip for a reason—it’s loaded with antioxidants and is virtually worth it’s weight in fibre. In fact, that 2 cups of kale in a big salad is loaded with close to 5 grams of the good stuff.
Eat More Kale: Kale Salad with Anchovy Vinaigrette & Pecorino
It’s no secret that we’re a little obsessed with eggs around here. The good news is that these little gems of protein are going to keep you feeling fuller longer than that sugar donut. Now, whether you choose to eat them soft boiled, poached or in an omelet is entirely up to you.
Nuts get a bad wrap for being high in fat, but this is the good kind that can keep you from over-indulging in the not-so-good kind. So don’t shy away from adding a handful of almonds or cashews to everything from salads to smoothies; because these high-fibre help nuggets manage cholesterol and will help you feel fuller, longer.
Eat more Nuts: Vanilla Cashew Smoothie
You know the saying, but now you’ve got even more reasons to bring back your favourite schoolyard snack. Since they have a high water content, grazing on crunch-tastic apples will physically make you feel full, while the high fibre will help keep you feeling full.
Eat More Apples: Cinnamon-Sprinkled Apples
Barley, that poor, nutritious little grain needs to see some more love in the kitchen—and sadly, sipping on beer granitas doesn’t count (although you really should try these). Cooked barley is bursting with six grams of fibre per cup, so resurrect your best barley recipe and put it back into rotation.
Eat More Barley: Anna Olsen’s Ham and Barley Risotto
Attention all spice lovers; adding an extra dash of the hot stuff to your meal could be doing more than just making you break a sweat. Researchers from the Netherlands found that adding a mere 1/4 teaspoon of chili pepper to your meal increases the feeling of fullness, thanks to capsaicin, the compound in chilis that gives them their kick.
Eat More Spice: Chinese Crispy Beef & Broccoli Noodles with Kung Pao Chili Oil
Steamed, stir-fried, raw or blitzed in soup, hopefully you’ve learned to embrace the star of the cruciferous family of veggies by now. The truth is, the bright green and bushy-leaved broccoli is packing some seriously high antioxidants, coming in at a nothing-to-turn-your-nose-at five grams of protein per cup.
Eat More Broccoli: Jamie Oliver’s Cauliflower & Broccoli Cheese
From Gwyneth to your favourite Instagram foodies; avocados—especially smashed on toast—are having a bit of a moment. There’s a reason why everyone is going gaga for this unassuming vegetable. This buttery avocado is full of the good fat and is killing it in the fibre department, weighing in at 13.5 grams.
Eat More Avocados: Avocado Toast with Poached Eggs
Chickpeas and Lentils
If you’re looking for food that’s going to help stop the snack train, make yourself familiar with the lentil, chickpea and bean section at your supermarket. These doubly-good superfoods are rich in both fibre and protein—meaning incorporating more of these bad boys into your diet is going to help keep you feeling satisfied, longer.
Eat More Chickpeas: Chickpea Salad
Loaded with fibre, omega-3s and protein—the humble chia seed is a good and tasty way to to help squash those belly rumbles. Plus, when steeped in coconut milk and topped with fresh fruit, it basically tastes like you’re eating dessert for breakfast.
Eat More Chia: Coconut Chia Pudding
Originally published on Food Network Canada.