Instead, include low-GI foods at meals; they’re digested more slowly and help keep hunger at bay. These foods include beans, lentils, nuts, pasta, brown rice, quinoa, sweet potatoes, steel-cut oatmeal, oat bran, yogurt, milk, unflavored soy milk, apples, oranges, peaches, pears and berries (most fruit has a low glycemic index).
It’s also important to eat at regular intervals during the day. In fact, my clients tell me one of the keys to their weight loss success is eating a midafternoon snack (protein-rich, of course). Doing so prevents late-day hunger pangs and helps them eat smaller portions at the evening meal.
April Graff, MS, RD, LD, is a registered dietitian at both Mankato Hy-Vee stores and can be reached at AGraff@hy-vee.com or call 625-1107 or 625-9070. Send her questions about food and nutrition, recipes, meal planning and healthy shopping.