Simple tips to prepare a healthy meal - that keeps you feeling full

Monday, November 28, 2016 by: Isabelle Z.
Tags: healthy food, satiety, lean protein

---

(NaturalNews) Many people like the idea of eating a nutritious meal, but they complain that healthy food just does not fill them up the way that other foods do. While it's true that junk food, with its emphasis on carbs and fat, might take away your hunger, it can often leave you feeling sluggish or completely stuffed – not to mention what it does to your body! Thankfully, there is an easy formula to follow to make sure that you can eat a healthy meal that won't leave you rummaging through the pantry an hour later.

You will want to start with a lean protein. Research shows that lean proteins can alleviate your hunger better than fat and carbs. Base your breakfast on eggs or Geek yogurt, for example, and make sure your lunch and dinner always include foods such as poultry, seafood, or pulses like beans or lentils.

Use plenty of fiber-rich vegetables

Fiber helps you feel full because it occupies space in your digestive system. It also slows your digestion, giving you a steadier source of energy over a sustained period, so be sure to work some fiber-rich organic vegetables into every meal, preferably homegrown. Some of the best choices include broccoli, kale, cauliflower, and artichokes. Add some vegetables to your omelet at breakfast or work them into a smoothie, and then eat them as a side at lunch or dinner.

Include a "good" carbohydrate

Refined carbohydrates might seem satisfying at first, but they only lead to a spike in your blood sugar that will later crash, which is why you can end up feeling hungry again pretty soon after a carb binge. However, around half a cup of a good carb like oats, potatoes, fruit, or quinoa is an important component of a satisfying meal.

Add a plant-based fat

Fat has been demonized in recent years, but the truth is that fat is important for satiety. The key is choosing a healthy source, like extra virgin olive oil, olives, pesto, nuts, seeds, and avocados. These are all easy to work into any meal, so sprinkle some walnuts on your breakfast oatmeal or drizzle olive oil on your salad and add some sliced avocados.

Don't skip the herbs and spices

Bland food is not just boring – it's also less likely to satisfy you. Some natural spices and herbs can go a really long way toward making your meal more satisfying. Some good choices are fresh or dried cilantro, garlic, cinnamon, cumin, turmeric, pepper, or basil. Chili peppers and balsamic vinegar also add a lot of distinctive flavor without adding very many calories, making your meal feel more complete.

There are lots of meals you can create that combine all of these crucial elements into something healthy that will tide you over until the next meal. One of the easiest and most versatile ways to tick all the boxes is by making an omelet or scrambled eggs. This is a great lean protein, and it lends itself well to the addition of fiber-rich vegetables like broccoli sauteed in olive oil You can go with green herbs like fresh basil or hot spices like cayenne depending on your mood, and serve it all over some lentils to work in the good carbs. This works well for any meal of the day.

As you can see, there really is no need to turn to unhealthy choices just to feel full. By making sure your healthy meals incorporate all of the right elements, you and your family can enjoy delicious, nutritious food that will keep everyone going until the next meal time.


Sources include:

Health.com

NaturalNews.com