10 Hunger-Slaying Super Foods

Melissa Fields Fitness 27 Comments

Whether you’re getting ready to begin USANA’s RESET™ weight-management program or you’re just making small changes to create a healthier lifestyle, appetite control is key. There is an obesity epidemic, and a large part of the problem is excessive snacking on unhealthy food in between meals, creating almost instant cravings for more unhealthy food.

So how do you control your hunger and manage your body weight without eating more? Check out these 10 powerhouse foods that will not only help you control your hunger, but offer some amazing health benefits as well:

1. Oatmeal: Oats are a good source of many nutrients, including vitamin E, zinc, selenium, copper, iron, manganese, and magnesium. They are also a good source of protein. Full of soluble and insoluble fiber, aiding in digestive health, cholesterol maintenance and heart health. Best of all, oatmeal has one of the highest satiety rankings of any food, leaving you full for longer. (Tip: Recommended during RESET Maintain phase. Not optimal for the RESET 5-day JumpStart or Transform phases.)

2. Beans (including small red, kidney, pinto, and navy): Not only are beans known for being an excellent source of protein and antioxidant content, but they are also known for their high fiber content, which controls hunger and keeps you feeling satisfied longer. Adding beans to your diet helps you cut calories without feeling deprived. The USDA recently released their latest guidelines, revealing that Americans aren’t coming close to consuming the daily recommended minimum of dietary fiber, which is only 15g per day.

The Adequate Intake (AI) set by the Food and Nutrition Board of the Institute of Medicine for total fiber is as follows:

  • Adults ages 50 and younger: 38 g/day for men, 25 g/day for women
  • Adults 50 and older: 30 g/day for men, 21 g/day for women

3. Red Grapes: This super food contains phyto-nutrients offering broad antioxidant protection and a variety of antioxidants, including anti-inflammatory benefits as well as resveratrol, which is linked to many heart health benefits. Red grapes also contain many vitamins and minerals, including vitamins C, A, K, carotenes, and B-complex vitamins. Not only is this powerhouse super food packed with nutrition, but grapes also taste great, are low in calories, and tout a very low-glycemic rating, which helps control hunger. Best of all, they’re available year-round!

4. Fish: Fish is full of protein and low in saturated fat. But one of the biggest health benefits is its omega-3 fatty acids, which supports cardiovascular, cognitive, and vision-health. Fish also improves insulin sensitivity, helping build muscle and decrease belly fat. The American Heart Association recommends eating two servings of fish (particularly fatty fish such as salmon, mackerel, herring, lake trout, sardines, and albacore tuna) each week.

5. Apples: Did you know China produces more apples than any other country? Maybe they’re on to something. This low-glycemic super food is full of antioxidants and antioxidant compounds such as flavonoids. Apples help with digestion and have also been connected to neurological health. They’re also low-glycemic, helping you control your hunger. However, when eating that crisp sweet fruit, be sure to leave the skin on. The skin contains more fiber, quercetin and antioxidants, than the rest of the apple. So the next time you reach for an “Apple a Day,” you can feel good about it!

6. Eggs: The benefits are big with eggs. They are great for many things, including eye health due to the carotenoid content (specifically lutein and zeaxanthin). They are a good source of protein and all nine essential amino acids. They contain choline, a nutrient that helps regulate the brain, nervous, and cardiovascular systems. Eggs are one of the only foods that naturally contain vitamin D. They promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. They contain iron, B vitamins, and minerals like folate, which is recommended for pregnant women. A study reported in the Journal of the American College of Nutrition found that eggs tended to satisfy obese and overweight subjects more than a bagel breakfast with an equal calorie count. This super food is not only low-glycemic, but is an egg-cellent way to control your hunger.

7. Nuts: Go nuts! These great snacks contain plenty of protein, fiber, and healthy monounsaturated fats, which are needed for heart health. Nuts also contain an array of vitamins, nutrients, and antioxidants. Walnuts contain high levels of omega-3 fatty acids, and almonds are a good source of protein, antioxidants, magnesium, potassium, calcium, iron, and vitamin E. Also, Brazilian nuts are known to contain the powerful antioxidant selenium, which helps neutralize free radicals that attack healthy cells. Although these great snacks are highly nutritious, be sure to keep your servings to only 1 or 2 ounces, because they typically contain higher concentrations of healthy fat that could impede progress with weight loss if not eaten in moderation. Not only do these great-tasting snacks control hunger, but the health benefits of each individual nut is endless. So go nuts with this smart snack!

8. Yogurt: This digestive-friendly food is a great way to incorporate probiotics, or “healthy bacteria,” into your diet to fight off bad bacteria in your digestive track. It’s also a good source of protein and an array of other nutrients, including calcium and vitamins B-2, B-12, potassium, and magnesium. There are a lot of different varieties and brands of yogurt to choose from. Be sure to find healthy, protein-rich, low-sugar yogurts enriched with vitamin D for the healthy bone benefits. Also, be sure the label says “live and active cultures.”

9. Avocado: Avocados have more of the carotenoid lutein than any other commonly consumed fruit. They are also beneficial for eye health, and are considered the best source of vitamin E. In addition, avocados are high in beta-sitosterol — a compound that has been shown to lower cholesterol levels. This satisfying fruit also contains the heart-healthy B vitamin, folate. Last but not least, avocados contain monosaturated fats, which also help in controlling hunger.

10. Kale: This powerful food has over 45 different flavonoids, including kaempferol and quercetin, which offer potential beneficial effects including antiviral, anti-allergic, and anti-inflammatory. It’s great for avoidance of chronic inflammation and oxidative stress. It also sports an excellent satiety rating, which means you can enjoy the diverse array of flavonoid benefits while controlling your hunger. If you’re not familiar with kale, then it’s high time you both met.

Photo credit (Apple): orangeacid

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Comments 27

  1. The apple a day adage goes a long way when it comes to great nutrition! I enjoy an apple with a couple tablespoons of peanut butter ground from only fresh peanuts….no additions and it tastes like a carmel apple! Maybe even better! Try it and you will see and feel the benefits as well as feel the satisfacton of keeping away the sweet cravings!

  2. Great suggestion on the fresh peanut butter. I’ll have to try the benefits of combining 2 satiety-filled superfoods together (nuts, apples) tonight as my healthy snack!

  3. The apple a day adage goes a long way when it comes to great nutrition! I enjoy an apple with a few slices of cheddar cheese.Coming from a Italian family we do this with a glass of red wine, once in a while. It tastes great! And is a source of vit. A.Maybe even better! Try it and you will see and feel the benefits of your good nutrition and feel good. It is a great snack when you need something on the run.It keeps you away from the sweet cravings!

    Susan

  4. Candace
    Typically the info stays on the blog for a while. You can also copy it to a Word document and save it as a PDF for future reference.
    Melissa

  5. I wipe Avocado with half of lemon juice and a little bit chilly flake. Great sandwich spread instead of mayo or butter. Top with roast chicken or slice tomatos or even slice of boil eggs. Yum.

  6. Linda I may just be hungry for lunch or your idea sounds amazing. I’m going for the latter. Quick, low-glycemic but most importantly with a little kick. Love it!

  7. Something that we’ve learned is that the battle on foods is not won at home but at the groceries store. It all begins there. We decide the kind of foods we want our families to consume.
    Even though the change from unhealthy snacks to healthy ones has been hard especially on 2 of my kids, today I’m happy to say that they’re all enjoying the kind of foods mentioned above and even more, and that’s a great reward for me! Thank you Usana! 🙂

  8. Mireya, you’re definitely right! Loved your comment. Eating healthy meals can be a challenge, especially if you don’t have healthy ingredients stocked in your kitchen pantry. I try to plan my meals for the week prior to my grocery store visit and write my list of needed items. I also make sure that I visit the grocery store on a full stomach, shopping the perimeter where the fresh produce, meat and dairy are located.

  9. Avocados with balsamic vinegar. Yum.

    Also, as in S Africa and SE Asia slice avocados up in a fresh fruit salad. Yum yum.

    For the Marmite lovers in UK (much better than aussie vegemite!)-try wholemeal toast, marmite, avocado spread on top of that, then grilled tomatoes (more lycopene in cooked tomatoes) and lettuce +/- fresh torn basil leaves. Yum YUm YUm!!! If you can’t stand marmite, try with anchovy paste, or just leave the marmite out. Not nearly as good tho’!!!

  10. Here is one of my favorite snacks when I get a salt craving:
    I go to Trader Joe’s and get a variety of raw nuts(love walnuts and pecans), and pepitas (little squash seeds). I mix them in a bag and store in the fridge(nuts go rancid easily if at room temp). When I want a salty snack, I put some in a bowl and add my own unprocessed sea salt. Sure beats chips! Sometimes I even use this as a side dish to my nutrimeal for lunch, when I want a little crunch. Love it!

  11. Joanna and Linda
    Great feedback on the snack and recipe ideas. These both look like excellent low-glycemic choices. Thanks for sharing!

  12. Thank you for th elist of foods! I would like to see moe of this type of food suggestions and education from Usana and associates. I like Linda’s suggestion of the Avocado with lemmon and chilly flake.

  13. Thank you Usana. I just discovered What’s Up, Usana? This is great.
    On my last post I listed my website as livingcellnutrition.com but it is wwww.livingcellpower.com
    Thanks.

  14. Most of the food mentioned in your article are pretty major components in my diet. They may seem like normal ingredients, but their health benefits are not to be undervalued! I love how you mention eggs as most people seem to think they are bad for health but they are loaded with amino acids and vitamins. Furthermore, they are so accessible and can be implemented in many cuisines!

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