Slideshow Filling Foods That Won’t Fill You Out

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We all want to enjoy our food and feel full, but we don’t want to gain weight. Find out more about which foods fill you up the most without packing on the pounds.

Reviewed by Christine Mikstas, RD, LD on July 16, 2017
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Appetite
: “Incorporation of air into a snack food reduces energy intake,” “A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss,” “The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics,” “Dietary fibres in the regulation of appetite and food intake. Importance of viscosity.”
CDC: “Eat More, Weight Less?”
ChooseMyPlate.gov: “Why is it important to eat vegetables?”
Mayo Clinic: “Dietary fats: Know which types to choose,” “Chart of high-fiber foods.”
Cleveland Clinic: “Nuts and Heart Health.”
European Journal of Clinical Nutrition
: “The relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease,” “Soups increase satiety through delayed gastric emptying yet increased glycaemic response.”
Harvard School of Public Health: “Healthy Eating Plate & Healthy Eating Pyramid,” “Carbohydrates and Blood Sugar.”
Journal of the Academy of Nutrition and Dietetics
: “Salad and satiety: Energy density and portion size of a first-course salad affect energy intake at lunch.”
Journal of the American College of Nutrition
: “Instant Oatmeal Increases Satiety and Reduces Energy Intake Compared to a Ready-to-Eat Oat-Based Breakfast Cereal: A Randomized Crossover Trial.”
National Institute of Diabetes and Digestive and Kidney Diseases: “Health Risks of Being Overweight.”
NIH News In Health: “Don’t Just Sit There! Move for Your Health.”
Nutrients:
“Egg and Egg-Derived Foods: Effects on Human Health and Use as Functional Foods.”
Nutrition and Diabetes
: “Patterns of dairy food intake, body composition and markers of metabolic health in Ireland: results from the National Adult Nutrition Survey.”
Nutrition Journal
: “Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008.

Obesity
: “Dietary pulses, satiety and food intake: A systematic review and meta-analysis of acute feeding trials.”
Plant Foods For Human Nutrition:
“Physiological Effects Associated with Quinoa Consumption and Implications for Research Involving Humans: a Review.”
PLOS Medicine
: “Sleep, Appetite, and Obesity—What Is the Link?”
The American Journal of Clinical Nutrition
: “A review of the effects of nuts on appetite, food intake, metabolism, and body weight.”
USDA National Nutrient Database: “Basic report: Avocados, raw, California,” “Basic report: Egg, whole, cooked, hard-boiled,” “Basic report: Cheese, cottage, lowfat, 1% milkfat,” “Full report: Mixed beans,” “Basic report: Quinoa, cooked,” “Basic report: Rice, white, long-grain, regular, enriched, cooked,” “Basic report: Rice, brown, long-grain, cooked.”
British Nutrition Foundation: “Understanding satiety: feeling full after a meal.”
Whole Grains Council: “Benefits of Quinoa.”
Highfiveidaho.org:”The Secret to Serving Size Is in Your Hand.”
Reviewed by Christine Mikstas, RD, LD on July 16, 2017
This tool does not provide medical advice.
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