Eating healthy shouldn't equate to feeling hungry all the time. In addition to consuming adequate calories (read: make sure you're eating enough food!), including fiber and protein in every meal (strategy #3!) will help keep that hunger at bay. And that's hugely important in maintaining healthy eating habits! If you're consistently hungry, you'll likely feel sluggish and deprived. The goal is to actually feel healthier (think energy, clarity, satisfaction!) as opposed to suffering through a diet in the name of "better health."
What foods are high in fiber?
Fruits, vegetables, and whole grains are all great options that provide belly-filling fiber without loads of calories or unhealthy ingredients. Women should aim to consume 25 grams/day, and men should work towards 38 grams/day of total fiber intake. Most Americans fall short of these guidelines, so it's a useful place to focus when trying to create healthier habits. Unsure where to start? Try adding a cup of raspberries (frozen or fresh!) per day for a whopping 8 grams of fiber.
What foods are high in protein?
If you're looking for healthy protein choices, choose lean meats, poultry, fish, eggs, and yogurt. When choosing yogurt, opt for unflavored versions to reduce sugar intake. Greek yogurt usually contains more protein (but less calcium) than regular yogurt, but be sure to read labels as every brand differs.
Combining fiber + protein
Combine fiber and protein by topping plain Greek yogurt with a cup of berries, consuming a veggie-packed salad with grilled chicken, or enjoying a hearty (yet lean) ground turkey and black bean chili. If you're looking for a single food to meet your protein + fiber needs, look to legumes, nuts, and seeds; within those categories, good sources include black beans, chickpeas, almonds, pistachios, chia seeds, and ground flax seeds.