Stop Snacking at Work with Healthy Foods that Make you Feel Full Longer!

With warmer weather arriving, people are looking for lighter, healthy options for food. But you want food that fills you up to cut out needless snacking. Here are waistline-friendly food suggestions, by Carey Rossi, that help you feel full longer!


Apples: Eating an apple a half an hour before a meal helps you eat less because the fiber and water helps fill you up. 

Avocados: Eating half of an avocado with your lunch may help you feel full longer. Studies show that women who ate avocados with their lunch had 24% less of a desire to eat a snack three hours later, compared to days when they ate a calorically equivalent lunch without avocado. 

Beans, chickpeas, lentils: These protein rich foods pack in fiber, antioxidants, B vitamins and iron. Eating more of them may help control your appetite. 

Soup: According to a Penn State Study, those who ate a bowl of low-calories, broth based soup before lunch, reduced their calorie intake by 20%. Soup takes up volume in your stomach, but not calories.

Pickles: Fermented foods have short chain fatty acids that may help strengthen the bond between the gut and brain - improving appetite signaling. Fermented foods also boost probiotics that help digestion.

Chili Power: Capsacin, a compound in chilies, kick starts your metabolism. Adding heat to your meal may also help control your appetite. Adding ¼ tsp of chili pepper to each meal can increase satiety and fullness.

Dark Chocolate: Can help reduce blood pressure and protect the heart and brain. It's more filling than milk chocolate, helping curb cravings for sweet and salty foods.

Eggs: Start your day with protein to feel more satisfied until lunch. Eating a breakfast made up of 30-39 grams of protein reduces hunger and causes people to consume fewer calories throughout the day. 

Nuts: Nuts help control your appetite because they are rich in healthy unsaturated fat and have protein and fiber. These nutrients slow digestion and regulate blood sugar when combined with carbs like fruit, oatmeal or brown rice.

Oatmeal: Eating oatmeal keeps you feeling full longer because of the fiber and protein. It also has higher amounts of beta-glucan, which are the sugars that give oatmeal its heart-healthy properties.

Water: If you don't drink enough water, your body can think you are hungry. The symptoms of hunger are similar to being dehydrated: low energy, reduced cognitive function and poor mood. When you're hungry, try drinking a glass of water first and wait ten minutes to see if your hunger passes. 

Ask our CEMs about our farm to table options like Agra Culture, Greenfield Natural Kitchen, Birchwood Café, The Boxed Leaf, Freshii and Good Earth, which make eating healthy an easy and delicious choice! 

Tags :  Healthy foodsnackssummernutrition