Late Night and Cravings

If you’re starving late at night, try some low-sodium soup. Soups tend to be low in calories, fill your belly, and satiate the urge for something warm at night. Because we tend to eat soup slowly, it is difficult to overeat. There are many healthy soups to choose from—just read the label. Or better yet, make your own using fresh veggies. It’s comfort food at its best.

Distract yourself when you have a very strong craving. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.

Really hate most things green? No worries. If you like fruits, eat plenty of them. They are just as healthy as vegetables (especially colorful fruits such as oranges, mangoes, and melons). And make sure you take a multi-vitamin.

Chew slowly and thoroughly to improve digestion and increase the feeling of satiety after each meal. Also, wait 20 minutes before going back for seconds. It takes your body that long to figure out that it’s full.

What to eat and When

An easy way to tick off those 5 to 6 servings of fruits and veggies per day is to start planning your meals around them instead of a protein source. While there is no denying that we need protein, studies show that most Americans fall drastically short in the fruit and veggie department. And while lack of veggies is not the sole culprit, making the right food choices will reduce your risk of cancer, osteoporosis, diabetes, most degenerative diseases, as well as control obesity and digestive problems. Plus, while there are only a handful of protein choices, there’s an almost endless array of different and unique fruits and veggies to choose from, which can lead to fun new adventures in eating. Pass the chayote!

Go one better: Pair an eight-ounce glass (more means too much sugar) of orange juice or a grapefruit with a bowl of oatmeal for breakfast and your arteries will be so proud of you. Phenolic compounds in oats are antioxidants that prevent blood cells from sticking to arterial walls. The phenolic compounds in oats work synergistically with vitamin C to inhibit LDL oxidation. When oats and citrus are served together, they boost antiplaque buildup in the arteries even more.

Keep several bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 2 to 3 cups a day. Makes a great quick dinner.

On a hunger scale that ranges from 1 (you’re starving) to 10 (you’re stuffed), if you aim to stay between 4 and 6, your eating should remain under control. Two ways to help this are eating early before you feel hungry, and stopping eating as soon as you’re not hungry, never waiting until you feel full.