Filling Foods

I’ve been talking to some Mums recently whose kids get home from school starving, even after eating all their playlunch and lunch!! Talk about growing appetites!!

A researcher at the University of Sydney undertook a study to rate the most staisfying foods, and found that incorporating satisfying foods into a person’s diet can help curb hunger pangs and prevent overeating at subsequent meals.  Some of the foods that ranked really well in terms of making someone feel full include apples, potatoes, brown pasta, fish, porridge and popcorn.

Overall, carbohydrates deter nibbling best, while protein-rich foods like cheese, eggs, baked beans, meat and fish come second, and fruit third.

Here’s some healthy treats that I think make delicious, filling, after-school snacks:

• Popcorn – low fat popcorn, which can be done in the microwave in a couple of minutes.
• Rice cakes with peanut butter, cheese or avocado.  You can even cover a couple with cheese slices and place them under the grill so the cheese melts – yum!
• Canned fruit with yoghurt
• A smoothie, packed full of natural yoghurt, fruit and honey
• A tub of yoghurt with fruit or nuts mixed in
• Baked beans on toast
• A soft boilded egg with “toast soldiers”
• Scones with jam and low-fat cream (scones can be frozen, so make a large batch and freeze)
• A warm crumpet with honey or vegemite
• Fruit kebas – cut banana, apple, kiwi fruit and pear into chunks and stick on skewer.  Place under grill for a couple of minutes to make a warm treat.