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Food 911: A Plan That Curbs Hunger
Snacking helps prevent the dips in blood sugar that can make you famished. But in order to avoid overindulging, you need to control cravings. So make sure you are getting all the elements of a satisfying meal: healthy carbs, a touch of lip-smacking fat, and the linchpin — protein. If you switch out snacks (which is fine), don't replace the nuts and dairy with more sugary treats.
Protein: Studies show that women are less likely to munch mindlessly when they include protein in meals and snacks. For reasons not entirely understood, protein makes your belly feel full longer, and research suggests you're less likely to crave treats when you're satisfied. We've designed the diet to give you extra protein in simple forms — like a hardcooked egg or nuts — throughout the day.
Carbs: To avoid bingeing on sugar and other refined carbohydrates, fill up on all-you-can-eat veggies. They'll complement almost any snack, and since they're high in fiber, they'll also help stabilize your blood sugar and curb cravings.
Fat: While it's true you need to avoid saturated fat, a moderate amount of healthy fat makes veggies tastier and helps you absorb certain nutrients. Plus, fat can slow the emptying of your stomach, so you don't scarf down a pizza after a meal.
Your Secret Snack Weapon
This season's best snack toppers may be growing in your own backyard: fresh herbs. Packed with nutrients (but not fat), these little green powerhouses can add big flavor to your diet — and they're at their peak right now. Here's why herbs are superb.
They're mini health packets. Fresh herbs are calorie-free and loaded with antioxidants and other healthy ingredients. Basil and mint contain compounds that are potential cancer fighters; rosemary may help fight memory loss; and cilantro appears to slow the growth of certain bacteria that cause food-borne illness. Herbs are also a viable source of vitamins: 2 tablespoons of fresh basil, for example, delivers 27 percent of your recommended daily quotient of vitamin K, and just a handful of chives provides 10 percent of your daily requirement for vitamins A and C.
They're full of flavor. Herbs add zest to even the most ho-hum snacks. You can top vine-ripe tomatoes with fresh basil and a drizzle of balsamic, add a mint sprig to iced tea, or sub oregano for salt on steamed veggies. But when you're cooking with fresh herbs, add them at the end — too much heat can destroy their delicate taste.
—Annie Daly
