Apple and nut butter
Apples and nut butters just seem to belong together. An apple on its own is incredibly delicious and healthful—it's sweet and crunchy, and full of fibre and vitamins—but when you eat just an apple, you might find you're hungry an hour later. Spreading or dipping apple slices in peanut, almond or cashew butter offers just the dose of protein and healthy fat you need to keep your stomach satisfied for a long time. Since protein molecules are physically larger than carbohydrates, it takes the body more time to break protein down, and therefore keeps you feeling full longer. Try to choose natural nut butters to avoid added sugars that will make you crash shortly after snacking.
Granola and yogurt parfait
This snack isn't just delicious, it's actually designed to keep you full. The rolled oats that are found in granola are considered complex carbs, which means they take longer for your body to break down than sugary or starchy simple carbs. But carbs alone won't keep you full. One cup of yogurt has about 15 grams of protein, and a bit of fat, depending on the variety you choose. A small study found that those who ate a 200-calorie yogurt snack reported feeling more full than those who were given other similar calorie snacks.
Edamame and sea salt
One of the healthiest appetizers you can find on a menu, these steamed green soybeans are the perfect snack. While the tasty little beans come with the immediate hit of salt, their craving-killing power lasts much longer. One cup of steamed edamame comes in at about 200 calories, but those calories largely come from protein (16 grams of it!), and they come with a whopping eight grams of fibre to fill you up. As an added bonus, edamame have their own little pods, so you're forced to slow down when you eat them, which can help you take the time to notice hunger dissipating before you eat too much.