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.
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Swap Gluten-Free Bread for Sweet Potatoes
While those who suffer from Celiac disease may not have a choice other than to reach for gluten-free varieties of loaves when they're hankering for a sandwich, if you're not intolerant to wheat, nutritionist Gisela Bouvier, MBA, RDN, LDN, says though it's trendy, sansgluten isn't always healthier. "Gluten-free products were created for people with gluten sensitivity and Celiac disease, because they are unable to properly digest the protein found in wheat, called gluten. To make gluten-free bread, the wheat many times is replaced with tapioca, corn, rice or other starches. Many of gluten-free breads lack nutrients and fiber, making them far less healthier and nutrient dense than wheat bread. Being that said, the lack of nutrition can also mean less satiety and can make you hungrier," she says.
So what should you opt for if you're trying to keep nutritionally smart? Bouvier says to go with whole grain bread, or use a slice of sweet potato as your base. Simply cut a sweet potato into quarter-inch slices and toast. "Enjoy with a smear of nut butter!" she says.
