Foods to eat before meals to keep hunger in check

SANTA MONICA (KABC) -- With the holidays in full swing, dieting may be the last thing on your mind. But adding key foods to your meal plan might actually help keep things in check.

"There are certain foods that you can eat before your meal that will help you eat less overall and be just as satisfied," said dietitian Patricia Bannan, author of "Eat Right When Time is Tight."

Bannan said there is science to back that up. So, what should you eat before you eat? Start with an apple.

"It has fiber and it has water in it, which is going to help fill you up and keep you satisfied. Plus, it has pectin which can help regulate insulin levels," said Bannan.

Not only that, it's tough to eat an apple fast. All that chewing helps to curb hunger when you're ravenous.

"Researchers at Penn State University found that when people ate an apple before a meal, they ate on average 187 less calories at that meal," she continued.

Another food to add during the holidays is grapefruit.

"Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they lost on average 3 1/2 pounds in a 12-week period," Bannan said.

Experts believe insulin, a hormone involved in how fat is stored, is lowered when grapefruit is eaten.

While studies seem to suggest that solid food has a greater effect on satiety than liquid, another Penn State University study found that sipping soup before supper can help.

"When people had soup before a meal, they ate on average 20 percent less at that meal," Bannan said.

Broth based soup is hot and filling, so the liquid volume in the stomach helps to squelch appetite. Also, it takes some time to eat, so it helps slow down cravings.

Along with these three foods, a smattering of protein like yogurt, cheese or nuts can help to balance blood sugar. Just remember this rule on portions:

"You want to keep it between 100 and 150 calories. Otherwise you're outdoing the benefit," said Bannan.