I’m frequently asked, what are some healthy and filling foods to eat that won’t derail our weight loss goals? Here are 7 healthy choices that really work! Try a few or all of these to help you stay full and keep you on track.

1. 1. Greek Yogurt –  This is an amazing snack, or anytime meal. There’s always a container or two in my refrigerator. I usually add a mix of nuts, Stevia or fruit for a quick lunch or afternoon snack. Add Greek yogurt as a dip with some celery and bell pepper sticks for a healthy snack. Take a look at this short video, Greek Yogurt Video
      (1/2 c. plain Greek yogurt, 1/4 c. nut mix (pecans, walnuts, almonds, 2 packets Stevia). 1/2 cup of Greek Yogurt has
   2.  Cottage Cheese – Years ago, in the 70’s and 80’s, cottage cheese was considered a DIET Food. It has taken a bad wrap for the past 50 years or so but, cottage cheese lovers, do not despair! Cottage Cheese is making a comeback! There are new brands and flavors on the market. I’ve always loved cottage cheese and have discovered a few interesting ways to use it, such as a substitute for ricotta cheese in lasagna, and to make light and fluffy pancakes. Check out my recipe: Cottage Cheese Pancakes
      
   3. Oatmeal – According to a study, Effects of Oats on Obesity, Weight Management and Satiety First Published Nov. 15, 2013 , research shows eating oats helps regulate body weight and hunger. Just an FYI, this does not mean eating oatmeal cookies or muffins loaded with sugar. PRO TIP: to increase the protein content and help boost the filling effects of the oatmeal, add 1 scoop of unflavored whey protein powder after you’ve cooked the oatmeal. If you think oatmeal keeps you feeling full, this make the fullness last so much longer, give it a try!
   4. Beans are a wonderful, plant based source of protein, vitamins, minerals, and fiber. This is a winning combination when you’re trying to find something to help you stay full that isn’t high in fat and calories. I use a lot of canned beans, but when time permits, I do mix up a batch of lentils, split peas, and red beans. Canned beans can be easily washed and seasoned quickly, sprinkled on top of greens, or in a bean salad.
   5. Non-Starchy Vegetables – broccoli, leafy greens (spinach, kale, etc.) cauliflower, asparagus, peppers, celery are all low in calories, high fiber and water which makes them a great choice when looking for something to snack on. I tend to look for crunchy things when I’m hungry so grabbing some celery sticks, broccoli, cauliflower or peppers are my top go to choices. PRO TIP: Wash your vegetables and dry them thoroughly, then cut them into strips and smaller florets and store in reusable containers lined with a paper towel. This way, there’s no excuses when the urge to grab something hits, you have healthy snacks ready to go.
   6. Broth – (clear) soups, Studies show that having broth before your meal actually helps you eat less during your meal.  This has been well known weight loss trick that does show positive results. Give it a try and see if it works for you!
   7. Eggs -Remember that commercial – the incredible edible egg?  The American Egg Board came up with that campaign to promote the positive benefits of eggs since they were believed to contain high levels cholestrol and fat. However, in a study published NCBI, Dec. 2005, showed that when an egg was eaten for breakfast, the participants felt fuller and in turn, ate less calories throughout the day, as well as for the next 36 hours. Short-term effect of eggs on satiety in overweight and obese subjects. PRO TIP: boil up a batch of eggs and store in the refridgerator as a great go to meal prep or quick snack item throughout the week. A large egg has 70-78 calories and 6 grams of protein, which really makes for a filling quick bite.