[Outsmart your] hunger hormones: how to shed pounds, stay full, be healthy & keep your appetite in check with these new eating - New Weight-Loss Research

Shape, Feb, 2003 by Robin Vitetta-Miller

1. Hummus and Pita 2-ounce whole-wheat pita with 2 tablespoons prepared hummus.

Nutrition Score: 203 calories, 17% fat (4 g; 1 g saturated), 70% carbs, (36 g), 13% protein (7 g), 6 g fiber, 24 mg calcium, 2 mg iron, 376 mg sodium.

2. Veggies With Sour Cream-Dill Dip

Combine 1/3 cup light sour cream and 1 teaspoon each chopped fresh dill and Dijon mustard; serve with 15 baby carrots and 1 cup chopped broccoli or broccoli florets.

Nutrition Score: 194 calories, 36% fat (8 g; 5 g saturated), 45% carbs (22 g), 19% protein (9.g), 5 g fiber; 190 mg calcium, 2 mg iron, 158 mg sodium.

3. Fruit and Yogurt Peel and slice one kiwi and stir into a 6-ounce container of fat-free yogurt (your choice of flavor).

Nutrition Score: 206 calories, 1% fat (0 g; 0 g saturated), 84% carbs (43 g), 15% protein (8 g), 3 g fiber, 220 mg calcium, 1 mg iron, 99 mg sodium.

4. Peanut Butter on Toast 2 (1-ounce) slices toasted whole-grain bread with 1 tablespoon reduced-fat peanut butter.

Nutrition Score: 201 calories, 27% fat (6 g; 1 g saturated), 54% carbs (27 g), 19% protein (10 g), 5 g fiber, 151 mg calcium, 2 mg iron, 206 mg sodium.

400-Calorie Mix-and-Match Lunches

1. Turkey-Pesto Wrap Spread 1 tablespoon prepared basil pesto on a 1.3-ounce whole-wheat tortilla; top with 2 ounces turkey breast, 1 ounce reduced-fat Monterey Jack cheese and 1/4 cup fresh watercress leaves. Serve with 1 pear and 1 tangerine.

Nutrition Score: 397 calories, 26% fat (11 g; 3 g saturated), 49% carbs (49 g), 25% protein (25 g), 15 g fiber, 351 mg calcium, 1 mg iron, 889 mg sodium.

2. Salmon Salad in Endive Combine 1 can (6 ounces, drained) salmon, 2 tablespoons fat-free mayonnaise, 2 teaspoons pickle relish, 1 teaspoon chopped fresh chives and 1/4 teaspoon ground black pepper. Spoon mixture into 3 endive leaves. Enjoy with a 2-ounce whole-grain roll, a medium orange and 1/2 cup green or purple grapes.

Nutrition Score: 400 calories, 16% fat (7 g; 2 g saturated), 58% carbs (58 g), 26% protein (26 g), 9 g fiber, 434 mg calcium, 3 mg iron, 951 mg sodium.

3. Sesame-Flashed Chicken With Green Onion Heat 2 teaspoons sesame oil in a skillet over medium heat; add 1 chopped green onion and one 4-ounce skinless boneless chicken breast half. Cook 3 minutes per side, until cooked through. Serve with 1/2 cup brown rice (cooked according to package directions but without adding fat or salt) and 5 asparagus spears, steamed in the microwave for 5 minutes. Or steam on stove top until tender.

Nutrition Score: 406 calories, 30% fat (14 g; 2 g saturated), 37% carbs (38 g), 33% protein (33 g), 4 g fiber, 35 mg calcium, 2 mg iron, 76 mg sodium.

4. Open-Faced Cheese and Tomato Melt Top a 1-ounce slice whole-grain bread with 4 tomato slices and 1/4 cup shredded reduced-fat Swiss cheese (or reduced-fat cheese of your choice); place under broiler and cook 2 minutes, or until the cheese melts. For a healthy, filling lunch, serve with a 19-ounce can of prepared lentil soup (such as Progresso 99% fat free).

Nutrition Score: 397 calories, 12% fat (5 g), 59% carbs (58 g), 29% protein (29 g), 16 g fiber, 337 mg calcium, 1 mg iron, 1,105 mg sodium.