10 Top Filling (and Healthy) Foods

Picture of an avocado which tops the list of food that is both healthy and filling.There's a widespread misconception that healthy foods just won't fill you up. Sure, you're willing to gnaw on a few celery sticks. But you just KNOW you'll be craving a big 'ole bag of high-calorie, high-fat potato chips in no time.


Not so, say nutritionists with Metabolic Research Center. Many healthy foods are highly satisfying, too. The key is choosing those that are low in calories and high in fiber. Here are 10 of our filling favorites…


For breakfast

  1. Oatmeal: A typical bowl of unflavored oatmeal has four grams of insoluble fiber, the type that makes you feel full. Plus, it's got soluble fiber, too - the kind that helps keep cholesterol levels in check. Add some fruit or a sprinkle of cinnamon for a healthy flavor boost.
  2. Raspberries: A cup of raspberries packs a whopping eight grams of fiber. Plus, their dark color means they're rich in disease-fighting and anti-aging antioxidants.


For a mid-afternoon snack

  1. Avocado: One avocado rocks 13.5 grams of fiber and a healthy dose of monounsaturated fats - the kind of fat that improve blood cholesterol levels and decrease your risk of heart disease.
  2. Almonds: Just 1/4 cup of almonds has 4.5 grams of fiber and is packed with protein. Just be wary of the sodium content in salted almonds. Choose unsalted or lightly salted instead.
  3. Celery: Celery sticks just don't get the respect they deserve. A single serving has two grams of fiber, which may not sound like much, but provides seven percent of the US RDA (recommended daily allowance) of fiber. Dip it in a bit of hummus for a 3-gram fiber and major flavor boost.


For lunch or dinner

  1. Lentils:  A quarter-cup has 3.9 grams of fiber and nearly 4.5 grams of protein.
  2. Brussels sprouts: A member of the cruciferous family, Brussels sprouts are the hot thing in healthy eating right now, thanks to the 4.1 grams of fiber in each cooked cup. 
  3. Broccoli: This old standby packs up to 5.1 grams of fiber in one boiled cup, plus a whopping 220 percent of the US RDA for Vitamin C, a powerful antioxidant.
  4. Chia seeds: Sprinkle an ounce (about two tablespoons) of them on anything and everything from salads to yogurt, oatmeal to smoothies for an added 9.8 grams of fiber.
  5. Artichokes: One medium-sized cooked artichoke has a solid 10.3 grams of fiber. Plus, its consistency means eating one will take a little time - a key tactic to avoid overeating. Enjoy a whole one with sautéed with healthy seasonings or toss a few hearts into a whole wheat pasta dish or on a whole wheat-crust pizza.


Check out Metabolic Research Center's healthy recipes that include a few of these fiber-rich, filling treats including the avocado turkey pita and spinach artichoke casserole


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