Do you need a recommendation for a mid-morning snack that will keep you satisfied until lunch? You work hard and need something to keep your energy up!
If so, this recent study in the European Journal of Nutrition (2014) may be the answer you are looking for. In this study, 32 women ate a standard breakfast and then either 0 (none), 28g (about 1 oz, approximately the size of a shot glass), or 42 g snack of almonds (less than 1/4 cup). Then, the researchers tested how much the participants ate at the next two meals. The participants ate significantly less at the next meal after eating the almonds (173 calories) and (259 calories) respectively. The results suggested that the almonds did a good job keeping the participants' appetite in check in the morning.
Almonds are one of my favorite snacks. They come in many different flavors: smoked, vanilla, cinnamon, wasabi and soy, etc. They are so easy to eat and when you use the skills of mindful eating, it helps prevent you from eating too many of them. They also have great nutrition benefits -- vitamin E, healthy fats, etc.!
Not to mention they are portable and easy to eat.
To learn more about satisfying snacks, check out Dr. Albers' book, EatQ, (ranked in the top #50 books on Amazon, #1 in Weight Loss & #1 in Emotions).
Dr. Albers is a psychologist the Cleveland Clinic and author of 6 books on mindful eating including EATQ, Eating Mindfully and 50 Ways to Soothe Yourself Without Food. She is often in Shape, Prevention, Health, Fitness & has been a guest on Dr. Oz.