Fill Up Without Filling Out

There are foods out there that will help fill you up without weighing you down.

Dietician Julia Canavera says, "When we're trying to battle appetite, always look for high fiber foods. They're going to fill you up, they're going to be nutrient dense and keep you going throughout the day."

Why fiber??

"It's something your body has to break down and digest and it will take longer for it to reach your blood stream and longer for your stomach to process."

Canavera says focus on foods rich in fiber, water or protein. She says oatmeal is great way to start your day. A cup has about 150 calories, and is packed with fiber.

"You can get as much as 5 grams of fiber with just one bowl of oatmeal," she says.

That brings you five fiber grams closer to the recommended 30 you should get each day.

Canavera also says try blueberries. At just 80 calories a cup, they're full of antioxidants and water. Try topping your oatmeal with the berries and add a little greek yogurt too! Why?

"It's high in protien which is why you're going to fill fuller longer," Canavera says.

Greek yogurt is also a great replacement for sour cream. By choosing the yogurt you get 145 calories per cup compared to the 445 you find in sour cream.

Another low cal snack?

Canavera says, "Any kind of vegetable is going to be full of fiber and water, and a great one to focus on Cauliflower."

Beans are another great choice!

"It's great for blood sugar control and an appetite suppressant," she says.

Beans are fiber dense, and a half cup contains 7 grams of fiber.

Another great snack?  Popcorn! One cup has about 30 calories if you do it right.

Canavera suggests, "Get a brown paper bag, throw in the raw kernels and put in the microwave for a minute and a half"

That way you can control the butter and salt content.

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