How to Build a Healthy Meal That Actually Keeps You Full

Dietary pulses such as chickpeas, lentils, beans, and peas are protein-rich superfoods that also pack in fiber, antioxidants, B vitamins, and iron. Eating more of them may also help you control your appetite. Chomp on fruits and veggies as part of a meal. The fiber and water from the produce will fill you up, so you’ll eat less.

Key Takeaways:

  • Aside from boosting metabolism, lean protein also wards off hunger better than carbs and fat, according to research.
  • By now you probably know that eating a low-fat blueberry muffin for breakfast isn’t exactly good for you.
  • Natural herbs and spices are another category of satiety enhancers. I’m talking fresh or dried basil, cilantro, oregano, rosemary, garlic, ginger, cinnamon, turmeric, cumin, zest, and pepper.

“Natural herbs and spices are another category of satiety enhancers. I’m talking fresh or dried basil, cilantro, oregano, rosemary, garlic, ginger, cinnamon, turmeric, cumin, zest, and pepper.”

http://www.health.com/nutrition/balanced-healthy-meal

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