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Summary of
Contents:
4 Tips for Fullness
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Recipe of the Month
Other Recipes
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4 Tips for Fullness
Is one of your goals/resolutions to lose weight? Want to feel fuller longer? Here are 4 tips to help you feel full!
PROTEIN
Protein is essential in a meal or snack to help keep you full and sustain your energy. Protein also helps stabilize your blood sugars.
Have a source of protein at every meal/snack. Here are some protein ideas:
- Glass of milk/soy milk
- Boiled Egg(s)
- Cottage cheese
- Yogurt
- Sliced cheese
- Nuts/nut butters
- Roasted Soy Nuts
- Meat/poultry/fish
- Legumes (chick peas, lentils, kidney beans, etc.)
FIBER
Fiber helps to keep you full by also slowing down digestion and causing your blood sugars to rise slowly.
Here are some quick high fiber suggestions:
- High fiber home-made muffin - pair it with a glass of milk for protein!
- Bran cereal - mix them with yogurt and fruit to create a parfait!
- Hummus - have it with raw veggies or pita
- Legumes (i.e. chick peas, kidney beans, lentils, etc.)- in a salad/as a side dish, in a chili
- Ground flaxseeds or wheat germ - sprinkle over your cereal/oatmeal, add it to your smoothie, add it to your yogurt, or include in your baking
- Pear or apple slices - great with cottage cheese
- Fresh or frozen berries - tasty with yogurt
VOLUME
The sheer volume of food contributes to your feeling of fullness. The key is to fill your plate with low calorie foods such as vegetables. They contain very little calories, are packed with nutrients, and bulk up your meal!
- Fill half of your supper plate with vegetables - a good way to do this is to have ½ hot and ½ cold (e.g. steamed broccoli, and sliced tomatoes)
- Have a salad or vegetable soup to start your meal
- Bring lots of vegetables with your lunch/snack - snow peas, peppers, cucumbers, cherry tomatoes, carrots, broccoli, cauliflower...pair them with a dip!
TEMPERATURE
Hot foods can help you feel full and are also very comforting in the winter months!
Here are some ideas:
- Vegetable broth-based soups
- Hot chocolate made with milk
- Latte
- Steamer
- Bring dinner leftovers to heat up for lunch
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· Tips About Macronutrients
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Roasted Vegetables
Here's a great way to include more vegetables in your diet. Preparation is extremely simple and the result is delicious and flavorful!
What You Need:
· 2 tbsp olive oil
· Salt & pepper (to taste)
· 3 cups of your favorite vegetables:
You can choose from:
· Green, yellow or red peppers
· Zucchini
· Mushrooms
· Asparagus
· Green/yellow beans
· Squash
· Snow Peas
How You Prepare:
1. Preheat oven to 475 degrees F (245 degrees C)
2. In a large bowl, combine the cut-up vegetables.
3. Add olive oil and toss vegetables until they are coated.
4. Spread vegetables evenly on a large roasting pan.
5. Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are cooked through and browned.
6. Optional: when ready, sprinkle vegetables with salt and/or pepper to taste.
Nutrition Information Per Serving:
Calories: 83
Carbohydrates: 9 g
Protein: 3.2 g
Fat: 4.9 g
Dietary Fibre: 3.1 g
Click here for a printable PDF document
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Other Recipes
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· Spaguetti Squash
· Creamy Cauliflower Soup
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Get advice from the Registered Dietitians at Health Stand Nutrition Consulting Inc. To learn more about the following services click on the service of interest below:
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