Many foods that are high in fiber are both very nourishing and have the benefit of helping us feel full for a long time after eating (e.g. whole grains, beans, vegetables, whole fruits, nuts). 
On the other hand, foods that are high in sugar and refined carbohydrates tend to be very low in nutrients and don’t keep us full for long. Those that are high in refined carbs or sugar plus fat and salt make us want to eat more and more (e.g., doughnuts, pastries, white bread, potato chips, French fries, candy and cookies).
We want to aim to include some of those high fiber or high water foods in each meal and snack; that will make it easier to not overeat on those other foods.
Ideas for filling up on the healthy stuff:
- Add spinach to scrambled eggs
- Have a handful of raw vegetables or a green salad with your sandwich at lunch
- Add chopped vegetables and nuts to rice and potatoes.
- Add extra vegetables to canned soups (e.g. add frozen spinach or broccoli to chicken noodle soup)
Try some new whole grains like wheat berries, kamut, farro, spelt, millet,barley, quinoa, cracked wheat or cracked wheat bulgur.
Check back next week for my cracked wheat salad recipe. A fiber filled meal to keep you nourished and feeling satisfied!
