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Snacks That Keep You Full Longer

When you're trying to stick to a diet or new eating habits, the initial hunger can be daunting. Whether you're watching calorie intake to manage your weight or dieting for health reasons, hunger pangs and stomach growls are uncomfortable and sometimes embarrassing. Snacking on foods that keep you feeling full longer is the best way to fend off hunger pangs. Just remember to keep snack sizes small---you only want take the edge off, not add another meal.

  1. Low-Density Snacks

    • High-density foods contain a high amount of calories per gram. Low-density foods contain a low amount of calories per gram. For example, 100 grams of potato chips contain approximately 535 calories compared with 100 grams of raw apples at 47.5 calories. For the same amount of calories, you can have 11 more servings of apples compared with one serving of chips. This density of calories is what keeps your stomach feeling full. Eating low-density snacks means you are filling up on foods full of water and nutrients, not calories. Low-density foods include broth soups, leafy greens, fruits and vegetables.

    Fiber Snacks

    • Fiber is another food low in calories per gram compared with carbohydrates and processed foods. High-fiber snacks help regulate blood sugar levels and hormones in the brain that cause food cravings. Foods high in fiber include whole grains, fruits and vegetables, beans, lentils and legumes.

    Protein Snacks

    • Taking in the proper amount of protein throughout the day is an effective way to fend off hunger. Lean proteins such as meats, chicken, seafood, legumes and lentils help balance metabolism and can keep you feeling fuller longer. Protein is more effective in prolonging satiety (the fullness feeling) than both carbohydrates and fats.

    Nut Snacks

    • Nuts are one of the most commonly suggested snacks for prolonging satiety due to their high content of both protein and fiber. But because their calorie density is high, peanuts, almonds, walnuts, cashews and seeds should be consumed in modest serving sizes. One small handful equals one serving, which should be enough to ward off hunger between meals.

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