Foods That Satisfy Your Hunger @ by Mindy Hermann, R.D. (NAPSA)—Whichfills you up more—a two-ounce candy bar or a sandwich made with two ounces of turkey breast with lettuce, tomato and mustard on whole wheat bread, plus fruit salad? Or, a chocolate-glazed doughnut or a serving of Whole Grain Total with skim milk and a small banana? In each example, the first choice is less Try these strategies to help you manage your hungerlevel: Start the day with a whole grain cereal with skim milk andfruit. eEnjoy a green salad before lunch or dinnerevery day. Switch to whole grain bread. * Eat a piece offruit for a snack. *Serve tasty vegetable side dishes, such as Crunchy LemonPepper Vegetables. Crunchy Lemon-Pepper Vegetables filling and slightly higherin calories. Howcan youtell which foods are the : Bs most filling? Foods Hermann that are high in water andrelatively lowerin calories—fruits, vegetables, broth- based soups, skim and low-fat milk—tend to be more satiating, according to research by Dr. Barbara Rolls and her colleagues at Penn State University. In fact, people who eat foods such as a green salad with lower-fat dressing or broth-based soup, especially at the beginningof a meal, tend to eat fewercalories at that meal. Penn State researchers also suggest adding water-rich foods to a favorite dish, such as folding broccoli into macaroni and cheese or spinach into lasagna. They found that pumping up a dish by adding vegetables effectively lowers calories while makingthe dish morefilling. Foods that supply fiber also tend to be filling. A group of researchers in Australia compared theeffects of four different breakfasts: two highfat, one high-carbohydrate and lowfiber, and one high-carbohydrate and high-fiber. Those who ate the high-carbohydrate, high-fiber breakfast were the most full, and they ate less food during the rest of the morning andat lunch. 1% cups Whole Grain Total cereal 1 bag (1 Ib.) frozen cauliflower nuggets, carrots and pea pods 1 tablespoon butter or margarine, melted % teaspoon lemon-pepper seasoning 1. Coarsely crush cereal to measure % cup; set aside. Cook frozen vegetables as directed on bag; drain well. 2. Just before serving, in small bowl, mix crushed cereal, butter and lemon-pepper seasoning. Sprinkle over vegetables; stir to coat. 4 servings 1 Serving: Calories 110 (Calories from Fat 30); Total Fat 3g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 10mg; Sodium 190mg; Potassium 40mg; Total Carbohydrate 18g (Dietary Fiber 4g); Protein 2g. Mindy Hermann, MBA, R.D., is a nutrition writer for women’s, health and fitness magazines. She is the coauthor of “Change One”and the American Medical Association’s “Family Health Cookbook.” Note to Editors: This is Series VI—13 of26.
