Snacks to Keep You Feeling Full | Q+A

Question:

Hello, I am a 25-year-old female who is a full-time student. I work out 3 times per week. I enjoy munching and crunching while I study, and always seem to be hungry. I was wondering what kinds of healthy snacks I can buy at the store? I must say that I have a hard time with portion control and am looking for something low in calories. I was eating a lot of nuts but seemed to gain weight with them.

– Tanya

Answer:

Frequent hunger may be a sign of either too few calories or, in your case, not enough volume. Filling the stomach triggers the vagus nerve that tells your brain you’ve eaten enough. A handful of nuts doesn’t provide the same amount of bulk that the following items do. Good low-calorie crunchy foods will fill you up better. Some examples include celery, carrots, jicama, radish, cucumber, sugar snap peas, bell pepper, apples, freeze dried fruit, air-popped popcorn, and rice cakes. Adding a little dense energy (such as hummus, guacamole or cottage cheese) for satiety may be ideal. These combinations may provide a longer-lasting feeling of fullness.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.