It might be high in fiber, but it’s also more processed than single-ingredient whole grains (like oats and quinoa) and lacking in hunger-satiating fat and protein. To give your bread more staying power, swap the jam for a topping that’s packed with healthy fats, like nut butter, eggs, or avocado. “The extra calories in these foods provide fat, protein, and fiber—all keys to helping you stay fuller for longer,” s. If you opt for nut butter, keep portions in check by maxing out at two tablespoons per sitting.
Fruit provides lots of vitamins, minerals, and fiber. But with virtually zero protein or fat to buffer the breakdown, many people find they burn through it quickly. And while many 100% juices claim to pack three to four servings of fruits and veggies per bottle, drinking your produce doesn’t give your body the same hunger-sating cues as eating it. Without the bulk from the fiber in the flesh, juice can leave you feeling like you didn’t eat anything at all. Instead, pack your produce into a meal by whipping up a salad or stir-fry, or topping your yogurt or oatmeal with fresh fruit.
Although the three to four grams of protein you’ll find in each one should technically make you feel fuller,egg whites are very low in calories and virtually fat-free. That means you won’t end up feeling satisfied for very long—a good reason to say yes to whole eggs when you’re making an omelet. The yolk contains healthy nutrients, like eye-healthy lutein, along with some protein and healthy fat that will make your egg dish much more substantial.