By Eliza Short, RD, Communications Coordinator for Jackson in Action
There are two reasons which drive humans to eat: hunger and appetite. Hunger refers to our physiological need to eat for survival, which one will feel if he or she has not eaten for a long period of time. On the other hand, appetite is one’s desire to eat when a food looks or smells good, even if they do not necessarily feel hunger for that food. One example of eating to satisfy appetite is when one has a dessert after a meal even if he or she does not feel hungry.
It is important to recognize feelings of hunger versus appetite to help control weight and avoid overeating. When we allow ourselves to feel very hungry before a meal, it can be difficult to control portion sizes. By including a snack in between meals that contains a good protein source, one can curb hunger until the next meal. This is because protein is digested more slowly in the body, which delays the stomach from emptying and contributes to fullness. Appetite can also cause one to overeat, as it can be difficult to stop eating a food when it tastes delicious. By practicing mindful eating techniques, such as putting down the fork between bites or taking at least 20 minutes to finish each meal, one may feel satisfied after a meal and avoid overeating. Below, you will find some quick meal and snack ideas to include in your daily routine!
#1: Start your day with a well-balanced breakfast:
- Plain low-fat yogurt, with mashed berries mixed in as a sweetener and granola sprinkled on top
- Homemade oatmeal: Add a variety of toppings, such as raisins, peanut butter, chopped nuts, seeds, cinnamon, and/or fruit as a sweetener (instead of brown sugar)
- Whole grain toast with peanut butter and a sliced banana on top
- Smoothie made with frozen fruit, milk, yogurt, and spinach
#2: Make a salad into a well-balanced meal by adding protein, fat and/or a fruit:
- Boiled egg
- Canned tuna fish, salmon, or chicken (packed in water)
- Leftover cooked chicken or fish
- Homemade vegetable bean burger
- Part skim mozzarella cheese or other white cheese
- Canned, rinsed beans (ex: garbanzo, black or kidney beans)
- Fresh fruit: mandarin oranges, apples, strawberries, grapes, pears
- Dried fruit (¼ cup serving): raisins, dried cherries, craisins
- Unsalted seeds (½ ounce serving): sunflower, pumpkin seeds
- Unsalted nuts (½ ounce serving): cashews, pecans, walnuts, peanuts, soy nuts, almonds, pistachios
#3: Make a quick snack or meal with a 100% whole-grain soft shell or wrap and top with:
- Leftover cooked chicken, beef roast, pork roast, venison roast, or salmon
- Low-fat refried beans, salsa, lower fat shredded cheese, and raw vegetables
- Chicken, tuna, or egg salad (try making this with plain Greek yogurt instead of mayo)
- Hummus, raw spinach, romaine lettuce, shredded carrots, fresh mushrooms or your favorite raw vegetables
#4: Pair a lean protein with a whole-grain and/or vegetable serving:
- Individual frozen chicken breasts, with homemade brown or wild rice and steamed vegetables (frozen or fresh)
- Fresh or frozen fish fillets with small baked potato and spinach salad loaded with fresh vegetables (try oil and vinegar for a dressing)
- Homemade vegetable bean burgers with homemade sweet potato fries and steamed green beans
- For dessert, try plain Greek yogurt with fresh berries
Harvest of the Month
On Wednesday, May 24th, from 11:30am-12:30pm, join Ruth Lahmayer Chipps, MS, RDN, CD, BRMH Registered Dietitian at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring radishes. Taste tests and recipes will be provided.
Featured Recipe: Spicy Roasted Radishes
Use your favorite spices to transform fresh radishes into a savory hot side dish.
Yields 6 servings Prep time: 5 minutes | Bake time: 25 minutes |
Total time: 30 minutes
Ingredients:
- 2 bunches radishes (about 20), halved
- 3 Tablespoons olive oil
- 1/4 teaspoon salt (plus more to taste when done)
- 1/4 teaspoon black pepper
- 1/4 teaspoon paprika
- 1/4 teaspoon onion powder
- 1/4 teaspoon garlic powder or 1 t. minced fresh garlic
Instructions: Preheat oven to 400. Toss radishes with olive oil and spices. Roast for 30-40 minutes until golden and crispy, stirring once. Season with optional extra salt to taste.
To view the recipe video, click here