Eating Healthy the Zestar Way: Tips to Enhance Your Meal Appeal

Grill up some salmon to help control appetite!

Does the word “diet” cause your stomach to growl? Then you probably need some tips for creating higher satiety meals. What is satiety, you ask? Satiety means hunger-reducing and when you are satiated you feel satisfied. Knowing which foods give you more satiety can help you design lower-calorie meals that fill you up and keep hunger at bay for hours—it’s the Zestar® Diet Pilot™ way!

Studies show the best predictor of weight-management success is the energy density of your diet. For a refresher on reducing energy density, you can refer back to our previous post on low energy dense foods. You can fight hunger as you manage your weight by creating lower energy dense meals that incorporate some of the following appetite-suppressing foods below:

Milk is high in protein and protein is key for managing appetite. Skim and 1% milk, Greek yogurt, cottage cheese or low-fat cheese can all provide the protein boost to energize you and fill you up.

Chicken, beef, seafood and pork are protein-dense and low-fat. Grill some up for satisfying summer meals.

Salmon, sardines and herring have protein and healthy omega-3 fatty acids shown to help control appetite.

Eggs are packed with protein. An egg or egg whites at breakfast can help control appetite all day long.

Beans are an excellent source of nutrition. Black beans, pinto, kidney, great northern, soy – you name it, the high fiber and protein content of beans help make low-calorie meals more satisfying.

Nuts are particularly good at reducing hunger. In fact, studies show that incorporating nuts like almonds, pine nuts or pistachios into a reduced-calorie diet can help you shed more pounds.

Oats, barley and rye are high fiber whole grains that are great for suppressing hunger.

Apples, grapefruit and berries are fiber-filled fruits that are great for curbing hunger between or with meals.

Flavor and texture are essential for making satisfying meals. Adding freshly ground black pepper, chili peppers, flavored vinegars, lemon juice, garlic, cinnamon, ginger and other spices to intensify the flavor of low-calorie meals will help you feel more satiated. Texture also goes a long way towards meal satisfaction. Thick, creamy, chewy and crunchy are food qualities that enhance meal appeal. Thick, creamy low-fat Greek yogurt, chewy whole grains and crunchy salad veggies can lend texture without a lot of calories.

The goal of eating higher satiety foods is to help you cut calories without feeling hungry too soon. Still, it’s important not to go too long between meals because this will only intensify hunger and lead to overeating later on. So keep these tips in mind when preparing or ordering meals as it may mean the difference between bypassing the donut cart with ease versus fighting yourself to stop at just one.

-Jeannemarie Beiseigel, Ph.D., RD


Jeannemarie Beiseigel, PhD, RD, is a registered dietitian with a doctorate in human nutrition, foods, and exercise. She’s worked with academia, government and industry and has several published research studies. She recently started her own practice as independent nutrition consultant for businesses and individuals. You can e-mail Jeannemarie at jbeiseigel@gmail.com. Read Jeannemarie's full bio.

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