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Foods for hunger pains

SUGGESTION: Broth-based soups, in comparison to cream-based soups, make a hearty meal.

AS YOU try to exercise portion control and eat less for a healthy lifestyle, you may find that you are experiencing severe hunger pains to the extent that you cannot resist going to a fast-food outlet for snacks laden with calories. The challenge is how to stay full between meals.

The issue of satiety is critical in keeping caloric count low and reducing excessive fat and carbohydrate intake.

How do you cut calories without feeling hungry? It has been established that you can strategically increase the water and fibre content of your meals.

It simply means that you are going to fill up on fruits and vegetables to have five or more servings per day. Fruits and vegetables are energy-dense foods as they naturally have a high water content which allows you to eat more food and so feel less hunger pains. In addition, you will have lean protein and whole grain to reduce calories per portion (WebMD).

A LITTLE FAT

While fat has been given a bad rap, it is important to include a small amount of fat which will also help in preventing you from becoming hungry too early. This, according to Althea Zanecosky, MS, RD, of the American Dietetic Association, allows your system to burn fat at a slower rate so you will not get hungry very quickly. There is no harm in adding a little fat to your meals by using, for example, low-fat versus skim milk, or adding peanut butter to your toast (WebMD).

HIGH-SATIETY FOODS

Zanecosky dishes out five top 'high satiety' suggestions:

Soups: Start with broth-based soups compared to cream-based soups which are higher in calories. To the broth-based soup, you can add vegetables, ground provisions, peas and beans and lean meat or fish, to make a hearty, satisfying and energy-dense soup.

Smoothies: You can start your day with a breakfast smoothie and have one several times throughout the day to meet your daily caloric needs. Smoothies should be made from low-fat yoghurt or milk with lavish amounts of fruit so you can get protein, fibres and calcium. You could add egg, low-fat ice cream and stout for variety.

Veggies and pasta: Combine wholewheat pasta with your favourite sautéed vegetables increasing the proportion of vegetables to pasta to make you fuller and free from hunger pains. Pasta Primavera is a very tasty and filling dish,

Popcorn: The typical 'movie' food is truly energy dense and fills you up easily. Air-popped popcorn (without the fat) is wonderful for filling you up, and you also get sensory satisfaction.

Big salads: A hearty salad for a meal can stave off your hunger pains if you add grated cheddar or mozzarella cheese, low-fat dressing, plus an abundance of fruits and veggies to provide satiety.

PASTA PRIMAVERA

* 4oz linguine (a type of pasta a little wider than spaghetti)
* 1/4 cup butter
* 1 cup thinly sliced fresh broccoli
* 1/2 cup sliced green onion
* 1 clove garlic, minced
* 1 tsp dried basil, crushed
* 1 medium carrot, thinly sliced
* 1/2 tsp salt
* 1/4 tsp pepper
* 11/2 cup sliced fresh mushrooms
* 1 (6 oz) pkg frozen pea pods
* 1/4 cup dry white wine
* Grated parmesan cheese

COOKING INSTRUCTIONS

1. Cook linguine in boiling salted water until tender; drain and keep warm.

2. Melt butter in a10-inch skillet. Stir in broccoli, carrot, onion, garlic, basil, salt and pepper.

3. Cook for 6 to 7 minutes or until broccoli is just tender. Add mushrooms, cook about 2 minutes until tender.

4. Cover and cook 2 minutes or until vegetables are crisp-tender. Stir in linguine, toss. Turn mixture into serving bowl, sprinkle parmesan cheese on top and toss.

Serves 4

Source: cooks.com

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