Protein and fiber combinations make it possible for us to physically feel full. They both work together to slow digestion and prevent blood sugars from increasing and falling too fast. Learning to put these combinations together at each meal and most snacks will help keep blood sugars at a balanced level, which will help with hunger. It will also prevent you from feeling cranky, sleepy, and starving.
Protein
Animal
- Fish, Shellfish, Chicken, Turkey, Eggs, Lean Pork, Lean Ham, Buffalo and Lean Red Meat
Plant
- Natural Peanut butter; Nuts: almonds, walnuts, pecans, cashews, pistachios; Soy; Beans; Lentils; Hummus; Tofu; and Seeds
Dairy
- Lowfat milk, cottage cheese, string cheese, yogurt, Greek yogurt
Fiber
Whole Fruit
- Avocado, Blueberries, Raspberries, Strawberries, Pears, Apples, Oranges, Bananas, Lemons, Tomatoes, Prunes, Apricots
Vegetables
- Carrots, Celery, Broccoli, Cucumbers, Garlic, Summer Squash, Zucchini, Mushrooms, Kale, Spinach, Sweet Potatoes, Corn, Eggplant, Peppers
Whole Grains
- Brown Rice, Whole Wheat Pasta, Oatmeal, High Fiber Cereal, Whole Wheat Bread, Quinoa
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