Choose fibrous proteins instead of fatty ones. Protein is important for organ function and building muscle. Select lean cuts of beef or extra-lean ground beef when you're consuming red meat. Remove skin from chicken before cooking. Skip the fatty deli meats like bologna and salami. Choose lean turkey or roast beef as a replacement. Vegetarians can get plenty of protein from soy, nuts, beans, and seeds. Lentils, legumes, and beans are excellent sources of fiber and protein. Eat low-fat dairy for a source of protein, including low-fat cheeses and nonfat yogurt. A 150-gram serving of Greek yogurt provides about 11 grams of protein. The study has shown that 20 women who were eating high-protein yogurt snacks instead of crackers, chocolate, and other low-protein snacks consumed fewer calories and experienced less hunger.[2]
2 Eat more fruits and vegetables. Fruit helps to satisfy your sweet tooth thanks to its natural sugars, while fresh vegetables help your stomach fill up more quickly. Fruits and vegetables contain fiber to help you feel full quickly. Try some of these tips to introduce more fruit and vegetables into your diet: Eat what is in season and eat fruit and vegetables for snacks or, for dessert. When you eat apples in the fall, for instance, or cherries in late summer, it might as well be an indulgent dessert. Cut up celery, carrots, peppers, broccoli or cauliflower and dip them in a light salad dressing or hummus. Use vegetables as a main dish. For example, make a stir-fry or a hearty salad and add just a few ounces of cooked chicken, salmon or almonds.
3 Eat more whole grains and cut simple carbs. Whole wheat bread, oatmeal, whole wheat pasta, sweet potato, and brown rice are all excellent sources of energy and sources of nutrition. Combined with the right combination of proteins and vegetables, whole grains are perfect all-around nutrition. Simple carbs are things like white bread, processed flour, and white sugar. This gives you energy quickly but then comes with a crash. It turns into fat very quickly. Substitute whole wheat flour or oat flour into pancakes or baked goods. You might need to add additional leavening ingredients, like baking powder or yeast.
