When we are hungry, the natural instinct is to pile the food on our plates and eat a lot to feel full. Needless to say, although quantity might fill the void, it is not the healthy way to satisfy our hunger pangs.

Choosing healthier, but filling, foods is a better choice…and that choice can be tasty as well as satisfying. Be sure you maintain excellent oral hygiene by brushing your teeth and cleaning your tongue to benefit from these healthy (and tasty) suggestions.

What type of food is best?

According to a study conducted at the Mayo Clinic, “…when people eat foods high in water and fiber and low in fat and processed carbohydrates, they can achieve satiety at a lower calorie intake (but the same weight of food consumed) and, therefore, better manage weight.”

This confirmed by 1995 study conducted by the University of Sydney that stated: “a high-fiber, high-water and high-protein foods were the most filling. It’s all the stuff we know is good for us: fresh fruits and vegetables; chicken and seafood; whole grains, beans and lentils; eggs and yogurt.”

Specifics please?

Some of the foods that are healthy and filling include canned tuna (in water, please), beans, veggies such as broccoli, eggs, lean proteins such as chicken, chia (don’t grow the grass, use the seeds 😉),oatmeal, Greek yogurt, quinoa, nuts, nut butters, cottage/ricotta cheese and, yes, the humble potato (baked, not fried, and not drowned in sour cream and bacon).

Any recipes I can use?

In addition to having eggs and whole grain toast, having a bowl of oatmeal is a wonderful, heart-healthy and fiber-filled way to start your day. But, you may be a little bored with the plain stuff, so how about kicking it up a notch with a recipe that you can use for breakfast or as a mid-day snack! And guess what? They have a healthy dose of chia seeds for added protein and fiber!

Chia Oatmeal Breakfast Cookies


  • 1½ tablespoons Chia seeds
  • ¼ cup unsweetened vanilla almond milk
  • 2 ripe bananas, mashed
  • ¾ cup old fashioned oats (gluten-free if necessary)
  • ¼ cup unsweetened shredded coconut
  • ¼ cup chopped dates
  • ¼ cup dark chocolate chunks or carob chips (gluten-free if necessary)
  • 1 Tablespoon creamy almond butter (with salt)
  • large pinch of cinnamon


  1. Preheat oven to 350F.
  2. In a small bowl, stir together the chia seeds and almond milk and let the mixture sit for about 10 minutes, or until the chia seeds have created a nice gel-like consistency.
  3. Pour the chia seed gel into a medium sized mixing bowl and add in the mashed bananas, oats, coconut, almond butter and cinnamon until well combined. Gently stir in the dates and chocolate chunks.
  4. Scoop out a generous tablespoon of dough onto a baking stone or a greased cookie sheet and use a fork to press the dough down a little to make more of a cookie shape. You should get about 15 cookies.
  5. Place in oven and bake for 17-20 minutes, or until the bottom of the cookies have browned a bit. Let cool and enjoy!

Here is a highly satisfying, healthy, simple and very yummy recipe you can try for a filling lunch or dinner. It includes eggs, which are a low-fat source of protein, tuna, and avocado, which is rich in good fats, potassium vitamins and other nutrients.

Egg, Avocado and Tuna Salad (makes 5 servings)


  • 1 (5 ounces) can tuna packed in water, drained and shredded with a fork
  • 2 large hard-boiled eggs, chopped
  • 2 hard-boiled egg whites, chopped
  • 2 tablespoons plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1/4 teaspoon paprika
  • Dash of garlic powder
  • Salt and pepper, to taste
  • 1 large Haas avocado (or 2 small avocados), pitted and diced (watch your hands!)
  • 5 large whole grain tortillas


Combine all ingredients except for the diced avocado in a medium bowl. Stir in the avocados last so they don’t get too mushy. Spoon a half cup of the mixture into a tortilla, roll, cut and serve.

Now go ahead and fill up…on the good stuff!