Shannon's health and fitness blog

Eat and stay satisified

Did you know that eating the right combination of foods prior to your meal can keep you from eating too much at your main meal?  A study published in Obesity Research found that people who ate an 80-calorie appetizer that included a type of  fat, a protein, and a fiber went on to consume 43 % fewer calories at their meal.  Steven Peikin, M.D., a gastroenterologist at the Robert Wood Johnson Medical School in Camden, New Jersey explains that, “any time you eat, your body releases a hormone called cholecystokinin (CCK) that tightens the valve between the stomach and intestine, creating a feeling of satiety.”  Certain nutrients activate your body to produce more CCK.  These include oleic acid ( a healthy fat in avocados, some nuts, and olive oil) and glycomacropeptides (a protein in cottage cheese and yogurt).  Some fibers such as those found in asparagus, legumes, potatoes, tomatoes, and wheat help sustain the effects of CCK in your stomach.  This allows you to feel full longer.

Here are a few 80-calorie snacks to enjoy before a meal to help you eat less.

Asparagus with almonds

6 steamed medium asparagus spears topped with 1 tablespoon toasted almond slivers

Avocado, hummus, and crisps

1 Wasa Multigrain Crispbread topped with 1 tbsp avocado and 1 tbsp hummus

Baked fries and rosemary

1/3 cup 1/2-inch thick potato slices tossed with 1 teaspoon olive oil and a pinch of finely chopped rosemary, baked at 450 degrees for 30 minutes

Black Bean Dip

1/4 cup black beans combined with 1 tbsp salsa, 1 tbsp cottage cheese, and 1/2 tbsp guacamole.  Eat with 4 celery stalks

Cucumber-yogurt salad

1/4 cup 1/4-inch thick cucumber slices, tossed with 3 oz. nonfat plain yogurt, 2 tsp chopped cashews, 1 tsp lemon juice, and 1 tsp finely chopped fresh dill

Mediterranean bruschetta

1/2 slice whole wheat toast brushed with 1/2 tsp olive oil, topped with 1 tbsp greek yogurt and a mixture of 3 tbsp diced tomatoes with a pinch of chopped garlic and basil


January 29, 2010 - Posted by | Food


  1. So could this explain why the yogurt and cottage cheese mixture I eat everyday is so satisfying?

    Comment by Kristina | February 17, 2010 | Reply

  2. yum!

    Comment by Jennifer Woodward | April 12, 2010 | Reply

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