"A skim milk latte does not have enough calories or fat to satisfy hunger, especially so early in the morning when you need more calories to fuel the day," says registered dietitian Michelle Jaelin, who explains that as a society we have an unfounded -- and unhealthy -- fear of fat. She recommends matcha green tea as an alternative to coffee, because it offers an energy boost without jitteriness. Drink it as a latte (yes, with whole milk) or add it to the following smoothie recipe. "This smoothie gives you a caffeine kick (with the matcha green tea) along with avocado (for heart-healthy monounsaturated fat), Greek yogurt (for protein), spinach (to get your serving of greens and antioxidants) and a banana (for potassium and energy). This high combination of protein, healthy fat and carbohydrates will help to fuel your morning until lunch," she says.
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Swap Juice for a Homemade Greek Yogurt Smoothie
While popular among health and wellness Instagrammers, who can make any meal look like a piece of artwork, bottled juice -- even the cold-pressed, $8 a bottle kind -- might have some vitamins, but many varieties are loaded with sugar and don't have the fiber that whole fruits do. McMordie suggests whipping up a smoothie that has pieces of your go-to fruit, along with Greek yogurt and milk. "By making your own smoothie with fruit and yogurt, you'll get a combination of protein and fiber that will keep you satisfied much longer than a juice will. For even more staying power, add oats or half of an avocado," she adds.
Tip: If smoothies feel like too much of a morning struggle, freeze them in individual cups and defrost in the fridge overnight.
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Swap Chicken Noodle Soup for Lentil Soup
Though the mere idea of this traditional, household soup might bring back memories of sick days from elementary school, the large amounts of sodium outweigh the protein from the chicken, leaving you wanting bowl after bowl. Instead, Jaelin suggests making a curry lentil to fill up your tummy. "The high fiber and protein will help you stay full longer. Fiber takes longer to digest and protein takes longer to convert to blood glucose than carbohydrates, preventing the blood glucose crash that makes you feel hungry again one hour after eating. Combined with curry flavour, this soup is aromatic and satisfying," she says.
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Swap Pretzels for Peanuts
You're catching a redeye to a business meeting or *finally* going on that Costa Rica vacation you've dreamed of. Congrats! Now that the only question you have to answer 10,000 feet in the air is "pretzels or nuts?" We can make it easy for you. "Nuts are full of healthy fats and protein, which will keep you feeling full, while pretzels only contain simple carbs," says Natalie Rizzo, a registered dietitian.
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Swap Regular Pasta For Bean Pasta
If you can't get on the zoodle train, either because it takes too much time or you don't fancy the taste, Rizzo says to fulfill your inner Italian palate with bean pasta instead of the traditional varieties. "Normal pasta is high on the glycemic index, which spikes the blood sugar quickly. Instead, choose bean-based pastas that are higher in protein and fiber, and lower in carbs. This will keep you fuller longer and you won't be as hungry afterwards," she explains. Try: Banza Chickpea Pasta.
