10 craving-fighting foods

FILL YOUR PLATE WITH FOODS THAT KEEP YOU SATISFIED AND STOP YOU FROM DIVING INTO A SUGARY SNACK

1. SPINACH

Leafy green: just those two words put some people off, but these foods are packed with nutrition. Spinach is a great place to start, as it is easy to add to dishes. It contains compounds called thylakoids, which cause satiety-boosting hormones to flood your system.

Fresh ways to fill up Pulverise it in a food processor, then stir into hummus or another dip. Or defrost and drain frozen chopped spinach and mix it into meatballs. Your apple a day contains, among other nutrients, a fibre called pectin, which release hormones that control feelings of fullness. In a study from Penn State University, US, people who munched the fruit 15 minutes before lunch ate nearly 200 fewer calories at their meal than those who hadn’t.

Fresh ways to fill up Add a few slices to a peanut butter sarnie, or layer them on an emmental, turkey and rocket combo. Surprisingly delicious.

3. COTTAGE CHEESE

Sure, it has a reputation as being one of those horribly virtuous – and not terribly appealing – foods, but it has a hefty 28g of protein per 225g tub. That protein is known as casein and because it takes a long time to digest, holds hunger at bay for longer.

Fresh ways to fill up Blend it with garlic powder, lemon, pepper and oregano for a quick veggie dip; or use it instead of milk in a smoothie to add creaminess and heft. For pure protein, you can’t beat ’em (sorry). One study followed two groups: both consumed an equal number of calories, but one ate two eggs and toast with low-cal jam at breakfast, while the other had yoghurt and a bagel with cream cheese. The egg group then consumed 164 fewer calories at lunch. Eggs also contain all the amino acids the body needs.

Fresh ways to fill up Crack one into soup or tomato sauce and poach or use to top a pizza.

5. RASPBERRIES

Raspberries are high in soluble fibre and studies have shown that they help reduce hunger. Soluble fibre slows down the progress of food through the digestive system.

Fresh ways to fill up Make this your go-to jam: mash 170g raspberries with 1 tbsp chia seeds, 1 tbsp water and honey (to taste). Or halve berries and mix with chopped coriander, garlic, onions and lime juice for a fruit salsa to spoon over grilled fish or chicken.

6. OATS

That stick-to-your-ribs sensation you get when you eat a bowl of porridge is doing you good. Like raspberries, wholegrain oats are packed with soluble fibre to slow down the digestive process and keep you away from midmorning snacks.

Fresh ways to fill up For an interesting change, try savoury porridge toppings, such as marinara and mozzarella, on your usual bowl, or substitute oats for rice in a risotto. No, really, it works.

7. RYE

This offers carbohydrates with staying power: one study found that people who ate rye bread for breakfast felt less hungry than people who had breads made with wheat. It has a lower glycaemic index, so you don’t get a spike in blood sugars.

Fresh ways to fill up Dice a loaf and toast with a little olive oil and garlic powder for homemade croutons or stuffing. Snack on rye crisps (such as Ryvita) with almond butter and slices of banana.

8. POPCORN

Fibre isn’t the only stay-full secret of these wholegrain kernels: air-popping means a 375g serving (without butter) rings in at a mere 100 calories or so, and research from

Penn State University, US supports the idea that highvolume snacks will help quell hunger for longer.

Fresh ways to fill up Crush and sprinkle on casseroles or macaroni cheese, or use it as a frozen-yoghurt topping to zap cravings with a salty-sweet hit.

9. KIDNEY BEANS

Meat gets all the paleo glory, but beans bring the protein goodness, too, plus a fibre kick. As one of the top beans for fibre, kidneys get a gold star.

Fresh ways to fill up Try them as snacks: toss dried canned beans with olive oil, smoked paprika, cayenne and garlic. Spread on a baking sheet and pop in a 200C oven for 45 minutes, or until crunchy. Or sauté in oil with garlic and onions, add chilli powder, and mash.

10. WALNUTS

It’s not just the shells that are tough – the cell walls of these nuts resist digestion, so you absorb only about one fifth of their fat. Plus, the jaw-pumping action required to eat them may help crack hunger; research has found that chewing can trigger your body’s fullness cues.

Fresh ways to fill up Toast a handful and tuck them into chicken and veggie quesadillas for added crunch. Crush and sprinkle them on flatbread and top with feta and beetroot.