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.
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.
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.
Combining sweet dried fruits and savoury nuts is a flavour favourite, but it also makes good nutritional sense. The natural sugar and carbs found in the fruits can help satiate hunger in the short term, while the slow-digesting healthy fats and proteins found in the nuts leave you full longer. And since trail mix is easy to pack in your purse for on-the-go snacking, there's no reason to reach for a sugary coffee shop snack that will leave you hungry an hour later.
Much like edamame, chickpeas pack loads of fibre and protein into little legumes, so they have lots of staying power. They may not seem like a natural snack option, but canned chickpeas can be roasted with your favourite spices or seasonings to make a crunchy savoury snack. (Chip lovers will gobble these up!) Or try mixing your chickpeas into a hummus for dipping fresh-cut veggies. You'll get a double dose of fibre from the crudités and the dip!
Avocado eaters will love this snack! Simply mash or slice half an avocado onto a piece of toasted whole grain bread. A good loaf of whole grain bread should have a few grams of fibre per slice to help fill you up, and the avocado half has nearly 15 grams of healthy, anti-inflammatory fats that will stay with you until your next meal. To make this snack even more satisfying, add a little spice with a dash of pepper flakes or hot sauce, or even a few slices of hot radishes.
The beauty of popcorn is that it's a super-low-calorie-density snack that's filled with lots of satiating fibre. That means you can eat plenty of popcorn without packing on pounds. Four cups of popcorn come in at about 120 calories and four grams of fibre. That's quite a bit of snacking to keep you full. Of course, popcorn needs a little something to make it truly delicious, so try adding some finely grated Parmesan cheese and parsley. With a bit of protein, fat and salt, the cheese helps make the snack more filling and more flavourful.
Feeling sore and tired? You may be over-training. Read on to find out the signs of over-exercising, and how you can get back on track.Read More