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.
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Swap Egg Whites for Whole Eggs
You've seen it on the brunch menu before and quickly found yourself persuaded to the lighter side: 'egg whites for $2 extra!' Turns out, you could save yourself some money and get more nutritional value for your buck by eating the whole egg. "Although egg whites provide protein, they lack egg yolks, which really help to rev up satiety. Whole eggs provide all nine essential amino acids and egg yolks provide fats, vitamins, and minerals that consuming simple egg whites does not provide. In fact, the saturated fats in egg yolks aid in hormone production and micronutrient absorption. Instead of eating boring egg whites, consume whole eggs instead to up your nutrition and increase satiety," Bouvier explains.
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Swap Potato Chips For Popcorn
Having some pals over to watch the latest series on Netflix, or just need to veg out on a Friday night after a never-ending week? Usually, this is when you reach for mindless comfort foods that provide crunch, but not a lot of health benefits. Jaelin says instead of potato chips, whose combination of high salt and fat with a crispy texture make you overeat, opt for homemade popcorn. And nope, not in the microwave, but in on the stove top -- old-school. Made with olive or coconut oil and a bit of seasoning, popcorn will offer you fiber and fat to help you feel satisfied, she says.
