Balance your meals by adding a small amount of lean protein to each meal. Combine that with healthy high-fiber, complex carbohydrates and your appetite will feel satisfied easily, and you will be less hungry after eating a balanced meal.
If you eat refined carbohydrates, such as baked goods, white bread, white rice, white potatoes, low fiber breads and cereals, and sugar containing desserts, then you have refined carbohydrates that are broken down rapidly in the intestinal tract and just as rapidly absorbed into the bloodstream as sugar. This rapid rise in blood glucose causes a rapid rise in insulin and a rapid increase in your hunger.
In order to balance to your meal plans, stick with complex carbohydrates that are high in fiber and low in sugar. These include fruits, vegetable, whole grain breads and cereals, whole grain pastas, nuts, and legumes. Balance these meal plans with small amounts of protein, including lean meats, poultry, fish, eggs, nuts, beans, and low fat dairy products.
Tasty Protein Snacks
1 Blend a smoothie with one cup of fat free milk with the fruit of your choice.
2 Whole wheat muffin or bagel with one table spun of low-fat peanut butter, with or without low-sugar jelly or jam.
3 One slice of whole-wheat pizza with light cheese topped with veggies.
4 Carrots or celery sticks dipped in fat-free, low-calorie dressing or in salsa.
5 low-fat cheese, 2 slice, and tomato melted on a whole-wheat muffin or bagel.
6 one cup of low-fat cottage cheese or yogurt with the fruit of your choice.
7 One ounce of mixed nuts with one small box raisins.
8 Hard boiled or poached egg on one slice of whole wheat English muffin.
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