Fill up without filling out: How to feel more satisfied with less food


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The holiday season is a time for family, friends and food. And most of us know from experience that this trifecta can cause more stress than anything else. But when it comes to the latter, making healthy decisions doesn’t have to detract from the fun. The following are simple tips to keep in mind throughout the year.


Add more fiber to your diet

Fiber aids digestion and can help you to feel fuller. A high-fiber diet may also help reduce the risk of obesity, heart disease and diabetes. Women should eat at least 21 to 25 grams of fiber a day, while men should try for 30 to 38 grams a day. Foods containing the greatest amount of fiber include split peas, lentils, black beans, lima beans and baked beans (all cooked).


Replace simple carbohydrates

As opposed to regular white pasta, whole-grain pasta is filled with vitamin B and fiber. The same is true of quinoa, which also boasts high contents of protein, iron, magnesium and calcium.


Take your time

It takes about 20 minutes for your brain to register that your stomach is full. It is therefore important to slow down, chew and truly savor your food. If you’re in a time crunch or eating on the go, don’t overcompensate with a bigger portion. Once it all “hits bottom,” you’ll just end up feeling too full and lethargic.