STAY-FULL FUEL

Perfect nutrient pairings keep you satisfied longer.

- ALYSSA JUNG

EVEN IF YOU EAT UNTIL you've had enough, that doesn't always mean you won't get hungry before your next meal. Whether or not your tummy rumbles prematurely depends on whether you've gotten the nutrients needed to keep you satisfied and energized. "The goal is to aim for satiety. Eating a balanced meal or snack every three to four hours can help most of us get there," says Jaclyn London, R.D., the author of Dressing on the Side (and Other Diet Myths Debunked).

London says to aim for the "satiety trifecta": Fill your plate with foods that provide you with protein, fiber, and a healthy fat, a trio that helps keep blood sugar levels steady for both appetite control and energy. These nourishing bites fit the bill - give 'em a taste, then keep the satiety trifecta in mind and put together your own stay-full creations!

LEMON COTTAGE CHEESE OATCAKES WITH RASPBERRY CHIA SMASH

ACTIVE 20 MIN.

TOTAL 20 MIN.

MAKES 6 PANCAKES (2 SERVINGS)