3 Keys to Better Digestion
Eat often. By never allowing yourself to get too hungry, you help turn off appetite-inducing hormones.
Have a healthy-fat appetizer. Eating a little healthy fat before a meal -- like a handful of nuts -- slows the rate at which your stomach empties, so you'll feel full faster from the meal.
Feast on fiber. Fiber takes a long time to digest, which means your stomach empties more slowly -- and the time until your next meal won't seem so far away! |
 Here are some excellent options -- from nuts to dips and spreads:
If you're trying to watch your weight, you don't have to forgo appetizers altogether. In fact, choosing the right starter before your meal may actually help you eat less overall.
Eating a small amount of healthy unsaturated fat -- think olive oil, nuts, avocado, and fish -- before a meal triggers a chain reaction in your digestive system that slows the rate at which your stomach empties, which means you feel fuller faster. It also helps keep your blood sugar levels from spiking after your meal and makes it easier for your body to absorb fat-soluble nutrients, such as vitamins A, D, E, and K.
It doesn't take much: Just 70 calories worth will do the trick. That's about 1/2 tablespoon of olive oil, 6 walnuts, 10 almonds, 1/4 of a medium avocado, or 2 ounces of smoked salmon.
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Zesty Pesto Spread
Makes 14 servings
Serving size: 2 tablespoons
Calories per serving: 70
Ingredients
1 1/2 cups fresh spinach leaves
1/2 cup fresh basil
2 cloves garlic
1/3 cup olive oil
1/3 cup walnuts
2 tablespoons grated Parmesan cheese
Pepper, to taste
Directions
1. Combine all the ingredients, except the olive oil, in a food processor until the mixture is finely chopped.
2. Then, with the food processor running, slowly pour in the olive oil until it's all incorporated.
3. Spread onto whole-wheat crackers.
Papaya-Avocado Salad
Crunchy jicama and walnuts pair with creamy papaya and avocado for an unusual salad.
Ingredients
medium papaya, diced
1 medium avocado, diced
3/4 cup(s) diced jicama (a root vegetable, looks similar to a turnip or a large radish. Has thin skin and can be gray, tan, or brown in color. Can be found in grocery stores)
2 tablespoon(s) chopped toasted walnuts
2 tablespoon(s) low-fat raspberry vinaigrette
Toss papaya, avocado, jicama, walnuts and raspberry vinaigrette in a medium bowl.
Bon appetit!
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