1. Swap: Sugary Breakfast Cereals → Oats with Fresh Fruit Many boxed cereals are high in added sugars and low in fiber, which can leave you hungry soon after eating. Instead, choose plain oats topped… Read more
1. Leafy Greens Spinach, kale, arugula, and romaine are low in calories and packed with fiber, vitamins, and antioxidants. They add bulk to your meals without adding excess calories, helping you feel fuller longer. 2.… Read more
1. Fresh Fruit with Skin Fruits like apples, pears, and plums are perfect for busy lifestyles. They’re high in fiber, which helps keep you feeling full longer—making them a smart snack option between meals. Why… Read more
1. Greek Yogurt (Plain, Unsweetened) High in protein and low in added sugars, Greek yogurt is a satisfying grab-and-go breakfast or snack. It supports muscle maintenance and helps manage hunger levels, which can contribute to… Read more
1. Oats Oats are a fiber-rich whole grain that can help curb hunger and keep you satisfied longer. A bowl of plain oatmeal (not the sugary packets) is a great way to start the day.… Read more
1. Fill Half Your Plate with Non-Starchy Vegetables Vegetables are low in calories but high in volume, fiber, and important vitamins. They help you feel full without adding excess energy. Great options include: Leafy greens… Read more
1. Leafy Greens Spinach, kale, arugula, and Swiss chard are low in calories and high in fiber. They help fill you up and add volume to meals without packing in extra energy. 2. Oats Rolled… Read more
1. Leafy Greens Spinach, kale, arugula, and other leafy greens are packed with nutrients and fiber while being low in calories. They’re great for volume eating — filling your plate without overeating — and help… Read more
1. Oats Oats are a slow-digesting whole grain packed with fiber, especially beta-glucan, which helps keep you full for hours. A warm bowl of plain oatmeal with fruit in the morning is a great way… Read more
1. Eggs Eggs are high in protein and essential nutrients, making them a satisfying choice—especially at breakfast. Studies show that starting your day with protein-rich foods like eggs can help control hunger throughout the day.… Read more