Foods That Are Good to Eat & Keep You Full

The foods you eat affect your health and overall well-being. A poor diet, high in fat and sugar and low in nutrients, can trigger weight gain, which can lead to obesity. An unhealthy diet can also bring on conditions such as high cholesterol and heart disease. To avoid these conditions and to maintain your health, include nutrient-rich, filling foods into your diet. These foods benefit your health and satiate you, so you are less likely to crave unhealthy fare.

Oats

• Eat 1 cup of oats per day to prevent or lower high cholesterol, to reduce your risk of cardiovascular disease and type-2 diabetes, and to maintain a healthy weight. Oats contain soluble fiber, which reduces the body's absorption of cholesterol. Soluble fiber lowers bad cholesterol, but does not lower good cholesterol. If you are on a weight-loss diet, the soluble fiber in oats benefits you because it fills you up for a long period and digests slowly. Oats promote digestive health and avoid spikes in your blood sugar so cravings are minimal. They are present in breakfast cereals such as oatmeal and oat bran, and in oat flour used for baking.

Salmon

• Eat two servings of salmon per week to get your omega-3 fatty acids, which help keep your skin and joints healthy and protect you from heart disease. Salmon fits into a healthy lifestyle because one serving only has 183 calories. It's also low in trans-fatty acids and saturated fats, which increase your risk for stroke and heart disease. Salmon is a source of high-quality protein, which fills you up and aids in muscle tissue maintenance.

Fruits and Vegetables

• Fruits and vegetables contain vitamins and minerals that keep your body healthy and help protect it from diseases such as high blood pressure and coronary artery disease. They are high in fiber and, therefore, fill you up. Most fruits and vegetables are low in fat and calories, so are a main staple in weight-loss diets. Purchase them frozen, canned or dried.

Yogurt

• Yogurt contains protein, calcium, potassium, vitamin B-2, vitamin B-12 and magnesium. Some yogurts contain vitamin D which, in combination with calcium, strengthens your bones and helps prevent osteoporosis. Low-fat yogurt fits into a weight loss diet and, if you eat yogurt that contains active cultures, your digestive health also benefits. Yogurt can be eaten as-is, or can be added to breakfast cereals, fruit and smoothies.