Keep your healthy eating resolution on track with 5 filling foods


By Jessica Wisniewski

IT'S A NEW YEAR, and so far, you're sticking to your resolution to adopt a fitness routine and get in shape. Dropping those few extra pounds put on over the holidays is the perfect incentive. But now that you're exerting more energy, you may have noticed that you more frequently feel hungrier. Here are go-to foods that will help fill you up without filling you out.


Cathy Miller

Greek yogurt differs from the traditional version in that it's strained to remove liquid whey (the watery part of milk that forms in the thickening process), resulting in a creamier, slightly tangy product, with less sugar and fewer calories. But like traditional yogurt, It also contains probiotic cultures, "good" bacteria that aid the digestive process while crowding out "bad" bacteria that can fill the gut and cause intestinal discomfort. The fact that it has twice the protein of regular yogurts means it will help you feel full and curb your appetite between meals.


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The fiber and high water content of fruits and vegetables (most are 80 percent to 90 percent water) allows you to eat a lot more while consuming fewer calories. Many of us don't drink enough water on a daily basis. Fruits and veggies fill us up while hydrating the body. Watermelon, strawberries, grapefruit and cantaloupe are highest on the list of hydrating fruits, while cucumber, lettuce, tomatoes, celery and zucchini top the veggies, although all of these are good choices.


Matthew Mead

Eating a broth-based soup for a snack or before a meal can quell your appetite the same as fruits and veggies with a high water content. Ordering a bowl of soup at a restaurant can keep you from reaching for the bread basket, which might fill you up but can most certainly put on pounds over time if you're eating too much. An even better choice is a soup with fiber-filled beans or vegetables. Steer clear of creamy soups and bisques. They're often loaded with fattier ingredients such as milk or cream.


Larry Crowe

A single egg weighs in at just under 80 calories, and with their perfect combination of protein and healthy fat, eggs posses impressive satiating powers. They not only will fill you up more than a starchy or carb-laden breakfast, but numerous studies have shown that people who eat eggs in the morning consume fewer calories throughout the day. And you're not doing yourself any favors by discarding the yolk, which contains all the protein. For an even fuller feeling, add some veggies to boost volume and fiber content.


A hearty bowl of oatmeal is the way to go if you're looking for a "stick to your ribs" meal to start the day. It's super-rich in fiber and protein while low in calories, which like the other foods listed here, is the key combination for lasting satiety. All that fiber also helps stabilize blood sugar throughout the day to prevent a mid-morning crash, the lethargic feeling you experience after eating a breakfast full of refined sugars and carbs. Be careful not to undo all the benefits by loading the bowl with calorie-laden extras, such as milk, butter or heavy cream. If it sounds boring to just add water, try skim milk or low-fat non-dairy choices such as almond or soy milk. A handful of fiber-rich berries and a sprinkle of cinnamon can sweeten the deal without the guilt.