It can be hard to find foods that are light on calories, but big on flavor. If you are looking for ways to lighten your menu, consider adding the following:
- Avocados: This super fruit contains a slowly digested fat that helps you feel fuller, longer. Avocados are also loaded with water and fiber.
- Beans: Packed with fiber and protein, beans help you feel fuller, faster. A recent study found that you eat roughly 10% fewer calories for every 14 grams of fiber you eat.
- Chia Seeds: These tiny seeds pack a nutrional punch, with both fiber and protein. Plus, some studies show chia seeds naturally suppress appetite by regulating blood sugar.
- Fish: Another great option for lean protein, fish also contains heart healthy Omega-3 fatty acids. The American Heart Assocation recommends consuming two servings of fatty fish per week.
- Leafy greens: A rich source of vitamins and minerals, greens also contain fiber and very few calories.
- Nuts: Filled with healthy fat, fiber, and protein, nuts make a great snack option or toss a handful in your salad or stir-fry. Beware though, nuts are high in calories.
- Peas: Loaded with protein and fiber, peas make a great choice for adding lean protein to your meal. In fact, researchers found people felt fuller after eating peas and ate less overall.
- Popcorn: Speaking of snacks, popcorn is filled with both fiber and air, making it a filling option. Plus, it also contains protein.
- Sweet potatoes: A sneaky way to add sweetness to your meal, sweet potatoes have a good amount of complex carbohydrates and fiber.
- Yogurt: With beneficial bacteria, yogurt offers an easy way to help regulate your digestive system.