Yahoo Lifestyle Crush Cravings All Day
Smart strategies to sidestep mindless snacking.
By Stephanie Breakstone and Jennifer Pinkerton
AT BREAKFAST
Scramble some eggs and chase them with milk. US researchers at the University of Connecticut found that adults who ate eggs in the morning rather than a bagel (read: toast, here in Oz) consumed fewer kilojoules all day and felt satisfied for longer. And people who downed 21/2 cups of skim milk with their breakfast reported reduced appetite and decreased kilojoule intake at lunch, according to a study in the American Journal of Clinical Nutrition.
AT LUNCH
Skip the Turkish and focaccia breads at your local sandwich shop--choose wholegrain or mountain bread instead, advises Prevention's nutrition expert Sue Radd. These choices lower your carbohydrate intake but still satisfy your hunger. A small daily reduction in the amount of carb kilojoules—from 55 to 43 per cent of your intake—increases your sense of fullness, report researchers from the University of Alabama at Birmingham.
AT DINNER
Add olive oil and avocado. These healthy fats can boost satiety. It's a misconception that a low-fat dinner is good for your waistline. Consuming fatty foods—particularly monounsaturated and polyunsaturated fats—activates a compound in the small intestine that halts hunger, suggests US research from the University of California.
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Photo credit: Marija Ivkovic
