How to use Filling & Healthy foods
Here are clever ways to incorporate Filling & Healthy foods into your daily meal plans.
Mix it up with a wide variety of Filling & Healthy foods
that will help you stay satisfied and on Track to your Goal weight.
Good news foods
Filling & Healthy foods are the ultimate choices when it comes to feeling satisfied for longer while you’re losing weight. That’s because they’re lower in energy density which allows you to eat more for fewer ProPoints values. They deliver a double nutritional punch with higher fibre and/or lower salt, saturated fat and sugar than other foods.
Fruit is often the most popular choice when it comes to choosing foods from the Filling & Healthy foods list. That’s because it’s cheap, portable and has a 0 ProPoints value. While it’s important to include fruit as part of your daily eating plan, it’s also essential to include a variety of other Filling & Healthy foods into your ProPoints budget.
Milk and low-fat dairy products contain essential nutrients such as protein and vitamins A, D, B12 and zinc. Dairy provides a good source of calcium, which helps keep your bones and teeth healthy and strong.
Filling & Healthy foods include: Low fat or fat free soy milk, skim milk, low-fat cottage cheese, low-fat ricotta cheese, natural low-fat and no-fat yoghurt*
How to include dairy: A dollop of low-fat cottage cheese on salad, a tub of low-fat yoghurt with wholegrain cereal, a skinny latte or low-fat soy cappuccino, a skim milk banana smoothie.
Lean meats and protein
Lean meats provide lots of protein - an essential element of a healthy diet providing the building blocks for our bodies to grow and repair. Lean meats are also a great source of vitamins and minerals such as iron, selenium, zinc and vitamin B.
Filling & Healthy foods include: Eggs, silverside roast steak, lean chicken breast, lean pork fillets, white fish fillets, prawns, lean beef*
How to include lean meat and proteins: A poached egg on grainy toast, baked chicken breast with veges and wild rice, tin of tuna in spring water on salad or crackers, seafood marina mix with wholemeal pasta.
Legumes are an inexpensive and versatile ingredient that can be added to almost any main meal or salad. These little guys are loaded with protein, zinc and fibre which will help keep you feeling full. They’re also a rich source of vegetable protein making them an excellent choice for vegetarians.
Filling & Healthy foods include: chickpeas, mixed beans, red kidney beans, lentils, split beans, soy beans, tofu*
How to include legumes: Wholemeal pasta bake with mixed beans, rid kidney bean salad, lentil and beetroot salad, tofu stir fry.
Wholegrains include the entire grain including the endosperm and outer layer which provides the most fibre. Wholegrains are a good source of B vitamins and dietary fibre.
Filling & Healthy foods include: Rye crispbread, oats, wholemeal pasta, wholegrain cereal, polenta, brown and wild rice, air popped pop corn*
How to include wholegrains: low-fat cottage cheese on rye crispbread, wholemeal pasta with chicken breast, polenta with roasted vegetables, brown rice stir-fry with pork, porridge made with skim milk, topped with berries, air popped popcorn with a sprinkle of herbs.
Get the Filling & Healthy Foods list here.
|Our Facebook followers' Filling & Healthy snack ideas
|Katie A hard boiled egg and a piece of fruit
|Kate I’m LOVING the snack tub of 5% fat Philly cream cheese!! With carrot sticks, its only a 1PP snack
|Annie Veggie sticks (carrot, broccoli, capsicum) with hommus and salsa
|Hayley Banana and small tub of low-fat yoghurt
|Cath I have a handfull of blue berries for a sweet fix.
|Tricia Banana & berries, low fat natural yoghurt & skim milk… it's smoothie time :o)
|Christine I just had a bowl of rockmelon with no fat yoghurt! Yummy and juicy and its filled me up.
|Kim I like to have a poached egg on multigrain toast to help fight the mid morning munchies.
|Stephanie I love beetroot taztiki and rice crackers or vege sticks.
|Sarah I roast pumpkin chunks and enjoy them as snacks.
|Fran Fresh air popped popcorn. Super filling!
|Lisa A handful of rocket leaves and 50g of lean turkey breast does the trick for me!