Eat Smarter
When you're hungry, cookies and chips might call your name from the pantry. But these junk foods are packed with lots of calories in a small portion, making them high-density foods.When you feel the urge to snack, reach for an apple, orange, or other fruit. Fruits are low-density foods, meaning they won't overload you with calories. Plus, they'll fill you up so you won't be hungry again soon.Food With Water in It Is More Filling
When a food is filled with water, its calories are spread out in a larger "package." A whole, juicy tomato, for example, has the same calories as 5 dry pretzel sticks. You can eat 2 entire cups of juicy grapes as fresh fruits or a 1/4 cup of them dehydrated as raisins. So why not just drink water to feel full? Turns out, studies show that eating foods with lots of water in them make you less hungry, but drinking water alone doesn't.Start the Day With Whole Grains
You probably know a healthy breakfast is important, but some mornings you barely have enough time to get dressed and grab your backpack before you head out the door. Whole-grain cereal is a healthy, filling solution that's easy to eat on the go. Look for a first ingredient starting with "whole grain," followed by "wheat," "oats," "rice," or "corn." No matter the meal, choose whole grains over refined, plain white bread, grains, or pasta.Good-For-You Snacks and Party Munchies
If your friends are coming over to hang out, get them on the healthy bandwagon too. For snacks, put out bowls of assorted raw veggies and fruits along with some bean, hummus, or guacamole dip. To satisfy salt cravings, choose whole-grain crackers, pretzels, or rice cakes. For bigger appetites, make mini-sandwiches using whole-grain bread, lean me Higher-calorie foods like sauce or whipped topping are OK in small amounts.at like turkey or chicken, and veggies.
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