Contributed by: NAPSA
Foods That Satisfy Your Hunger by Mindy Hermann, R.D. (NAPSA) - Which fills you up more-a two-ounce candy bar or a sandwich made with two ounces of turkey breast with lettuce, tomato and mustard on whole wheat bread, plus fruit salad? Or, a chocolate-glazed doughnut or a serving of Whole Grain Total with skim milk and a small banana? In each example, the first choice is less filling and slightly higher in calories.
Penn State researchers also suggest adding water-rich foods to a favorite dish, such as folding broccoli into macaroni and cheese or spinach into lasagna. They found that pumping up a dish by adding vegetables effectively lowers calories while making the dish more filling.
Foods that supply fiber also tend to be filling. A group of researchers in Australia compared the effects of four different breakfasts: two high-fat, one high-carbohydrate and low-fiber, and one high-carbohydrate and high-fiber. Those who ate the high-carbohydrate, high-fiber breakfast were the most full, and they ate less food during the rest of the morning and at lunch.
Try these strategies to help you manage your hunger level:
Coarsely crush cereal to measure 1/2 cup; set aside. Cook frozen vegetables as directed on bag; drain well.
Just before serving, in small bowl, mix crushed cereal, butter and lemon-pepper seasoning. Sprinkle over vegetables; stir to coat.
Serving Size: Makes 4 Servings
Nutritional Information: Per Serving: Calories 110 (Calories from Fat 30); Total Fat 3g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 10mg; Sodium 190mg; Potassium 40mg; Total Carbohydrate 18g (Dietary Fiber 4g); Protein 2g.
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