[CyberTOPS] 3 Keys to a Filling, Satisfying Meal

[Linda A. Trahan]

3 Keys to a Filling, Satisfying Meal
April 24, 2009 | by Brett Blumenthal | 2 Comments
Have you ever eaten a meal, only to find yourself ravenous an hour later?
Frustrating, isnt it?  I remember growing up, when we would go out for
Chinese Food, it was expected that we would be hungry after an hour or so.
Chalk it up to bad choices.  We obviously werent eating dishes that were
very filling.
Incorporating the right nutrients into your snack or meal can be helpful in
ensuring you are satisfiedand satisfied until your next snack or meal.
Doing this is important whether you are the type of person who eats several
smaller meals throughout the day (like moi) or 3 larger meals a day.
Following this rule of thumb will help you ward off cravings for unhealthier
foods, ward off major hunger pains and keep your energy levels stable
throughout the day.
So what is the secret?  The following three ingredients are your key to a
happy and satisfied tummy:
1. Lean Protein:
Whats its secret weapon? Lean proteins have a satiating effect.  Eating
meals that incorporate protein makes us feel fuller, longer.  The body takes
longer to metabolize protein, as compared to carbohydrates, which means it
doesnt leave your stomach as quickly.
Good Sources: Fish, Chicken, Soy and VERY lean cuts of meat
2. Fiber:
Whats its secret weapon? Fiber is a component of complex carbohydrates and
is a bulking agent that fills you up.  Additionally, it helps you stay
regular and provides healthful benefits including lowering your risk of
heart disease and lowering cholesterol levels.  Lastly, it takes longer to
chew, and your body cant digest it.  As a result, it never leaves the
digestive system until you poop.
Good Sources: Fiber is found in whole grains, vegetables, beans, legumes and
fruit.
3. Healthy Fats:
Whats its secret weapon? In short, healthy fats have been found to produce
an appetite suppressing reaction in the body that tells the brain that the
body is no longer hungry.  These fats are converted into a fatty lipid
hormone which increases feelings of fullness.  Be warned though, these
healthy fats are still fat, so be sure to not over do it!
Good Sources: Olive oil, avocados, nuts and seeds.
Have you been incorporating these three into your meals?  How has it worked
for you?  Do you tend to get hungry soon after you eat?
Related Topics:
Is Fiber Just a Fad?
Protein on a Budget: What is the best deal?

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