如何制作更多馅料和零食

byKelly Hogan, MS, RD
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如何制作更多馅料和零食

Satisfying meals and snacks are the key to maintaining energy levels, steady blood sugar and avoiding serious “hanger” attacks when you least expect them. Clients often come to me in a constant state of low-level hunger because they are eating diet-culture-approved meals lacking key nutrients or calories. One of the first things we work on is learning how various nutrients, like fat and carbohydrates, can work你,不是反对你。这是我充分利用您的饭菜和小吃的主要技巧,所以您很满足satisfied.

胖的

Fat takes the longest for our bodies to digest, which also means it is also a huge help at keeping you fuller for longer after meals. Fat also helps keep blood sugar steady, avoiding big spikes and drops that can zap energy levels and cause insatiable hunger. I encourage including some fat with most meals and snacks for the satisfaction factor, too — it can often improve taste and how much you enjoy your meal. Try roasting vegetables in olive oil or using it as a salad dressing base. Add avocado to sandwiches or nuts and seeds to grain bowls, salads and oatmeal. Enjoy peanut butter or a piece of cheese with fruit for a snack or switch to full-fat Greek yogurt for breakfast.


CLICK TO TWEET THIS ARTICLE> Check out these simple tips for making your meals and snacks more filling via @MyFitnessPal


PROTEIN

Protein is right behind fat when it comes to digestion time, and plays just as important a role in satiety. Low-protein meals and snacks are often not filling, but it’s an easy problem to fix because there are so many great protein sources out there. Nutrient-dense animal proteins to include in meals are chicken, fatty fish like salmon or tuna, white fish like cod or haddock, turkey, grass-fed beef and eggs. Plant-based proteins are great too, like tofu, tempeh, lentils, hemp and chia seeds, and even whole grains like quinoa and oats. To boost protein content in snacks, try hard-boiled eggs, string cheese, Greek yogurt or edamame.

纤维和碳水化合物

纤维是无法完全消化的碳水化合物,这也可以减慢消化并保持血糖稳定。一些纤维在大肠中发酵,并有助于生产好肠道细菌。富含纤维的饭菜和小吃有助于使您充满满足,并确保您拥有足够的含量很简单:多吃植物!水果,蔬菜,豆类,豆类,全谷物,坚果和种子都含有纤维,并定期吃各种纤维,是满足餐点的解决方案。我也不会在这里整体上提到碳水化合物 - 我的许多客户都在碳水化合物上跳过,因此很少因此而饱满。包括面包,大米,面食,土豆,豆类和其他全谷物的碳水化合物来源,包括所有餐点,有助于为人体提供能量,减少对碳水化合物和糖果的渴望,并促进餐食满意度。

SNACKING: THE RULE OF TWOS

那么,如何将这些想法纳入您的小吃中?使用两者的规则:对于每种零食,请确保包括上面三种营养素(脂肪,蛋白质和纤维)中的两种。既填补了,又填充时,它们在一起食用时会更加满足和满足。示例是:

  • 葡萄和弦奶酪
  • Banana with almond butter
  • Greek yogurt with berries
  • Hard-boiled egg with whole-grain crackers
  • 全麦吐司与花生酱
  • 苹果与核桃
  • Whole-grain pita chips with avocado or guacamole

THE BOTTOM LINE

Satisfying meals and snacks take just a few tweaks, planning and, of course, throwing diet culture behaviors out the window. Think about what key nutrients you may need to add to your meals as opposed to restrict, and know that filling, satisfying meals often mean less cravings, binging and overall crankiness. If these thoughts seem daunting to you, seeking help from a registered dietitian can be a game-changer.

Make progress every day while you work on mini fitness and nutrition goals, like walking more steps or learning to track macros. Go to “计划” in the MyFitnessPal app for daily coaching and easy-to-follow tasks to keep you motivated.

About the Author

Kelly Hogan, MS, RD

凯利·霍根(Kelly Hogan),MS,RD是一名位于纽约市的注册营养师,专门从事妇女健康,运动营养和植物性饮食。她热衷于帮助人们与食物及其身体建立积极的关系,并在实践中采用非偏见的方法。当她不说话或写所有营养的东西时,可以在中央公园里发现凯利(Kelly)跑步 - 她参加了11次马拉松比赛,并计数!- 烹饪食谱新旧,在狗万买球网址瑜伽工作室手工养生,或与朋友和/或她的救援犬花生一起闲逛。

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