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  • Beth Chiodo, RD, LDN, CWC

Eating for Energy and Satiety

It's the New Year and many of us are well underway in bringing our resolutions to life. For a lot of us, that means losing the holiday weight we've put on. We tend to start strong this week and begin to fizzle out as the weeks go on if our food isn't filling and satisfying enough.

The mistake many people make when trying to lose weight is being too restrictive. This can backfire quickly causing you to overeat or binge. To have energy and feel satisfied while achieving your weight loss goals, it's important to choose foods with a balance of fat, good quality whole grain carbohydrates, and protein.

Try a few of these snacks on for size:

  • Apple or banana with 1 tablespoon of peanut butter

  • String cheese with a serving whole grain crackers

  • Half of a peanut butter and jelly sandwich on whole grain bread

  • Popcorn

  • Hummus or my favorite roasted pepper and feta dip with veggies (See recipe below).

  • Broth or vegetable-based soup.

Roasted Red Pepper and Feta Dip


1 cup feta cheese

1.5 cups roasted red peppers

2 Tb olive oil

Oregano, salt, and pepper to taste


Blend all ingredients in blender or food processor. Enjoy with veggies or pita chips!

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