eating

My 2016 Budget Challenge: How to Lose Weight Without Counting Calories

Max Wong — Fri, 12 Aug 2016 10:00:08 +0000

[Editor's Note: This is another episode in Max Wong's journey to find an extra $31,000 this year. Read the whole series here.]

One yucky, unintended side effect of my 2016 Budget Challenge is that both Mr. Spendypants and I have chubbed out in the last six months. Since most of our methods of saving and earning extra money this year involve sitting down, we aren't burning our usual number of calories to balance our power snacking. So now, in addition to finding an extra $31,000 by December 31st, we've added Lose 10 Pounds to our To Do list. Boo.

There's a reason why Asians dominate at eating competitions. Asian metabolism is real. The biblical plague of locusts looks positively junior varsity when compared to my Chinese family nibbling its way through the Beef Jerky Store in Las Vegas. In my family, eating through the pain is a mark of character. And don't even think about skipping Second Breakfast. Didn't your mother tell you that Second Breakfast in one of the eight most important meals of the day? No?

I'm just going to blame my poor food habits on my cultural norms.

What Is Hara Hachi Bun Me?

Luckily food sport isn't the only famous Asian eating habit. Hara hachi bun me, which translates roughly as "belly 80% full," is the Confucian practice of purposeful eating. The hara hachi bun me eating practice is based on a very simple idea: Stop eating when you are 80% full. Since it takes about 20 minutes for the stretch receptors in your stomach to tell your brain that your gut is at capacity, it's easy to overeat. So, if you put down your chopsticks while you still feel a little hungry, chances are that 20 minutes later you will actually feel full.

Why Did We Choose Hara Hachi Bun Me Over Other Diets?

Mr. Spendypants and I decided to try this method of weight loss for several reasons.

Budgeting Is No Fun

Counting calories is basically making a budget about food. What an unappetizing thought. With hara hachi bun me, we don't have to do any math. We just have to stop eating the moment we stop feeling hungry instead of the moment we start feeling full. It's super easy.

You Don't Need Special Equipment

Although I am sure hara hachi bun me tools exist, practicing hara hachi bun me does not require special equipment. We don't have to download an app, pulverize our food in a $700 Veggisaurus Rex blender, or use a Breathalyzer to tell us that our diet is working. (I know that my diet is working because my favorite dress no longer fits me like a sausage casing).

You Don't Need Special Food

We don't have to buy special food, either. We don't have to live for weeks on maple syrup and laxatives harvested by endangered Canadian squirrels. We don't have to ingest a choco-malt meal replacement — that smells like burned rubber and tastes like sadness — twice a day, along with a sensible dinner.

You Won't Become a Diet Humblebragger

Lastly, our friends won't hate us. Okay, let me elaborate about how not to lose friends when you lose weight.

Since I live in Los Angeles, the epicenter of every food-denying trend, I don't want to hear your opinion on what I should stop eating. I follow you on Instagram and already know about the unsweetened twigs you ate for breakfast today. People who tell me about their juice fasts are the worst. Really, stop talking about your diarrhea. Also, if you are a vegan who does CrossFit, how do you decide which lifestyle to talk about first? (Answer: neither). Because hara hachi bun me is based on portion control, we can eat out with friends, anywhere, without making the meal all about us.

So How Does This Save Money?

We went out to lunch with friends last weekend and split two entrees, two large salads, and two appetizers between five people, and we still had food left over. American restaurant portions are huge. So, when we go out to eat, we save around 40% by splitting meals. At home we immediately cut 20% off our grocery budget by eating 20% less food at every meal.

Progress Report

July was fun, but fun costs money. We just spent the weekend in Napa Valley commemorating my in-laws' 60th wedding anniversary. Although their six-decade marriage is a marvelous achievement, the dress code for the family portrait was not. "The color palette for the reunion photograph is gold, navy, and white, with touches of red," read the email from a relative who will go unnamed. Because I apparently don't know how to dress appropriately for important family events, a helpful reference photograph — of Mitt Romney's family — was included.

Since my closet is tiny, pretty much everything I wear is black, so I was forced to find something suitably Ann Romney meets the Naval Academy for the picture. I resigned myself to doing a little catch and release shopping. I went to the nearest consignment store to buy the first navy blue dress that fit me and looked moderately Republican. My plan was to wear the dress for the portrait and then sell the dress back to the store the following week to recoup 40% of the cost. As luck would have it, I found a brand-new, super cute (as in Zooey Deschanel owns this) dress for $28. Shockingly, the dress fits me so perfectly that I'm going to use it as a sewing pattern for future dresses. It's a keeper, but I'm out $28.

We also spent a few days at the beginning of the month in San Francisco for the baptism of Mr. Spendypants' godson. Luckily, we didn't have to purchase Catholic apparel for that event.

Although we lucked out with free housing from family and friends, the cost of everything from haircuts to food to airfare for those two trips cost $1500. When Mr. Spendypants finally got a chance to balance his books we discovered that we had a whopping $8 to add to the savings challenge. Uhn. At least we didn't have to dip into savings to pay for anything.

Better luck in August, maybe?

Goal: $31,000

Amount Raised: $21,506.41

Amount Spent: $12,153.66

Amount Left to Go: $21,647.25

This article is from Max Wong of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Eat Less Sugar With These 10 Simple Tricks

Camilla Cheung — Tue, 30 Jun 2015 17:03:27 +0000

If you want to be healthier, one of the best things you can do is to cut down on the amount of sugar you consume daily. Most of us enjoy a sweet treat once in a while. But there are ways you can treat yourself without going overboard on the sugar.

The World Health Organization's recommended daily intake of added sugar is about 25 grams for an adult of average body mass. That's not a whole lot, considering that a can of soda can contain up to 40 grams of sugar. Read on for ways to cut down on sugar in your daily diet. Even if you start with just one of these ideas at a time, you'll be doing your body a favor.

1. Eat a Slow-Burning Breakfast

Start your day off right, and stave off mid-morning sugar crashes, by eating a protein and fiber-rich breakfast. Unfortunately, many breakfast foods tend to be packed with sugar — pastries, waffles, pancakes, sugary cereals, jams and jellies — so start substituting a more nutritious first meal. A veggie omelet with a slice of whole-wheat toast, or low-sugar yogurt with fruit and chopped nuts, are better options. If you're in a rush, have some hard-boiled eggs ready in the fridge so you can grab an egg and a piece of fruit on your way out the door.

2. Eat Before You Go Out

Eat a healthy meal or snack before going out. You'll be less likely to indulge in a sweet treat because of hunger, and if you're going grocery shopping, you'll be more likely to make rational and healthy choices.

3. Cut Drink Sweetening in Half

My Achilles' heel is sweet drinks. I love having an iced coffee or tea whenever I go out. To cut down on the massive sugar overload such drinks can entail, I've made a habit of always asking for "half the sugar" whenever I indulge in a specialty drink. It has become so routine that a fully-sweetened drink now tastes excessively sweet to me. While I still need to cut down on these indulgences (a Grande Caramel Frappucino from Starbucks contains a whopping 63 grams of sugar! Even with half sugar, that's just not healthy), it at least gets me a step in the right direction.

4. Substitute Unsweetened Alternatives

I realized that part of the reason I loved having a sweet drink whenever I went out was simply the ritual of getting a coffee and carrying it around, whether it was at a morning playdate at the park, or during a shopping trip at the mall. I switched to ordering a black decaf Americano instead of a sweetened drink. Although I'll still sometimes order something sweet, most of the time, it's just black coffee. (Yes, I realize I would save a lot of money if I made it at home, but... baby steps, baby steps.)

5. Make It Yourself

Making your own treats at home means that you can control the sugar content. How about making a commitment to stop buying packaged cookies and making your own instead? You can usually cut out ⅓ to ½ of the sugar called for in most recipes without sacrificing flavor.

You can also make your own low-sugar, protein-rich granola instead of cereal. Instead of buying sweetened yogurt, add a bit of honey to plain yogurt. And if you (or your kids) are partial to chocolate milk, trying swirling milk, a banana, and some cocoa powder in your blender instead. A friend of mine also makes a raw, sugar-free, chia seed jam, which her kids love.

6. Start Reading Labels

If you haven't started reading nutrition labels on the food you buy, now's a good time to start. You'll be shocked at how much sugar is in your favorite foods. Once you know which foods are the biggest culprits, you can start replacing them with lower-sugar alternatives. For example, Honey Nut Cheerios have nine grams of sugar per ¾ cup serving, but regular Cheerios have one gram per one cup serving. (Yes, the serving sizes are different. The world of nutrition labeling is an imperfect one.) Even so-called "healthy" foods, such as juice, can have an excessive amount of sugar and may need to be limited.

7. Be Aware of Hidden Sugar

Even foods that we don't think of as sweet can contain a lot of added sugar, contributing to your daily quota. That ketchup you dipped your fries in could be chock-full of sugar, as is the BBQ sauce on your ribs or the dressing on your salad. Reading nutrition labels is your friend in these cases — limit these hidden-sugar foods or substitute them with a no-sugar alternative.

8. Get Sugar Out of the House

It's too much to expect the average person to resist temptation when it invades their own home — give yourself a fighting chance by keeping added sugar out of the house. Make a rule that sweet treats are just that — treats — meant for a special occasion, not for everyday.

9. Stay Hydrated (With Water)

You might feel a bit peckish, but in reality your body is craving hydration. Fill up a water bottle and make a goal to empty it within a certain time frame. With the extra water, chances are you won't feel as hungry (and you won't be reaching for a soda when you get thirsty). If plain water doesn't appeal to you, make a pitcher of cucumber or lemon water to keep in the fridge.

10. Don't Go Cold Turkey

It's okay to allow yourself an occasional treat. You're more likely to be successful in cutting down on sugar if you do it gradually, instead of by cutting it out completely. Perhaps you can allow yourself dessert on weekends, or ice cream as a reward for fulfilling a goal. Once your body gets used to consuming less sugar, you won't crave it as much.

Do you have any strategies for resisting those sugar urges?

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This article is from Camilla Cheung of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

7 Best World Cities for Cheap Eats

Christa Avampato — Thu, 25 Jun 2015 15:00:27 +0000

If you're like me, you take cuisine into account when you're choosing your travel destinations. I love nothing better than enjoying delicious, authentic food in the country where it was invented. Here are seven world cities to do just that — and do it with the frugal traveler in mind.

1. Naples, Italy

Pizza is practically a food group for me. If you're also a pizza aficionado, then you want to experience it as it was truly intended: a thin crust with just the right balance of chewiness and crunch, decorated with a tomato sauce that's both rich and refreshing, and sprinkled with fresh mozzarella in all its melted glory. All that can be found, with plenty of variations, from a wood-fired oven deep in the heart of Naples.

2. Cape Town, South Africa

While getting to South Africa can be a pricey plane ticket, once you're there it's a very reasonably priced vacation spot. The food and wine are second to none. I enjoyed many a good meal with a small price tag in the foodie mecca of Cape Town. One of my favorites included an ostrich steak and a seemingly bottomless wine glass of Pinotage — a rich red wine with dark chocolate undertones that is a trademark of the South African wine industry — all for less than $20 USD.

3. Barcelona, Spain

For me, Spanish cuisine is comfort food. It's approachable, soothing even when spicy, and so satisfying that I could never get tired of it. Barcelona is the culinary gem of Spain, thanks to the many celebrity chefs with worldwide reputations that have taken their inspiration from the rich heritage and its equally rich bounty of staples like olives, jamón, and the freshest fish you can find.

4. Tokyo, Japan

While the ramen phenomenon is relatively new to the U.S., ramen has been a celebrated dish in Japan for many years. The deep and velvety broth, homemade noodles that retain their texture and chewy despite their softness, and the sliced chashu (stewed pork) arranged on top, make ramen a dish best consumed hot and quick in one of the many hole-in-the-wall restaurants on Ramen Street in Tokyo.

5. Cochin, India

While not a usual stop on a trip to India, Cochin is well worth it for the food, alone. Nestled along the west coast in the state of Kerala, it boasts a cuisine that is hard to beat. Its proximity to the freshest spice plantations make all of the food wonderfully flavorful in a way that is difficult to replicate here in the U.S. It also benefits from fresh catches of fish and plenty of fresh tropical produce. While I was there, I never paid more than $15, even for the most extravagant authentic meals.

6. Paris, France

Paris is one of those cities that draws you in with its charm, ease, and overwhelming beauty. Its food scene is almost unbeatable. I spent hours there seeking out the best chocolate croissant, admiring the pastry windows that are true works of art, consuming pomme frites by the plateful, and scarfing down as much cheese atop baguette slices as I could. For foodies, Paris is paradise and it doesn't cost nearly as much as I expected.

7. New York City

While the other cities in this article are international, I just couldn't write an article about food in good conscience without including New York City. No matter what kind of food you want or what hour you want it, you can find it and have it delivered right to your door. And while just about everything in else in New York City costs an outrageous amount of money, the best food doesn't. It's found in the tiny neighborhood joints, still owned and operated by people from other countries who brought their incredible culture to New York City in search of a better life. Eating in New York is a spiritual experience and it remains my favorite foodie city in the world.

Have your travels led you to incredible frugal foodie finds? Please share your recommendations in the comments below.

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This article is from Christa Avampato of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Why Scientists Say You Should Be Committing the 7 Deadly Sins

Carrie Kirby — Thu, 16 Apr 2015 13:00:10 +0000

Sinning ain't what it used to be. Past societies considered many things to be sinful that we would let slide or even celebrate today. And if one were to take every line in the Bible as law, you would never get a tattoo, gossip, or wear a goatee.

But could the big baddies — the Seven Deadly Sins — ever be considered good for you? Turns out in one way or another, science supports some version of all of them.

1. Pride

Pride's developed a bad rep in years past, but nowadays we're always being told we should have pride in ourselves, our school team, and even our ethnicity. So which is it?

Apparently both, according to laboratory research by psychologists Jessica Tracy and Richard Robins, who isolated two distinct forms of price: hubris (bad) and "authentic pride" (good). People who exhibit authentic pride value hard work and tend to be engaged with life. And did you know that Mark Zuckerberg started Facebook to boost his pride?

2. Greed

"Greed is healthy," alpha trader (and later convicted felon and Gordon Gekko inspiration) Ivan Boesky famously told UC Berkeley grads. But is it really?

Greed is an easy sin to condemn, in part because it's so easy to hate people who have taken more than their share. Look up Forbes' list of billionaires and ask yourself how fond you feel of each of those individuals. Any of the super rich who are well liked probably get their following from donating large portions of their wealth — an apparent lack of greed.

But let's be honest: We're biologically programmed to go out and get what we need. "Greed is what gets you and me out of our beds and off to work. It's what keeps us out of debt and saving for our retirement," certified financial planner Neal Frankle wrote.

Greed is almost always good for the individual that feels it, but it could be bad for the individual's society, writes Washington State University communications professor Richard F. Taflinger. But laws that constrain individual greed too much could also be harmful, because people whose greed isn't rewarded can lose the will to work. Look at all the failed communes out there.

"Unrestrained greed is detrimental to society; unrestrained disapproval of greed is detrimental to society. People attempt to find a balance between biological imperative and social necessity," Taflinger writes.

3. Envy

Marcia Reynolds, Psy.D. and author of Wander Woman: How High-Achieving Women Find Contentment and Direction, counsels that we can harness feelings of envy or jealousy to push us forward in our careers.

"Envy can open up doors you never saw or were afraid to walk through before. Jealousy can lead you to treasure things and people you might have taken for granted," Reynolds writes in Psychology Today.

For instance, if you find yourself feeling envious of a colleague who won an award for something you also do, ask yourself what you can learn from your colleague's success? What is she doing that you're not?

4. Wrath

Carnegie Mellon psychologist Jennifer Lerner studied anger by forcing test subjects to count backwards by sevens on camera, and making them start over every time they goofed. People who exhibited fear showed higher biological signs of stress than people who showed anger. And as any woman who has given birth probably knows, another sign of wrath, letting loose a few expletives, is clinically proven to relieve pain.

So shout, shout, get it all out. It's healthy!

5. Lust

You might have already heard that sex is good for you when you're in a committed relationship; it's aerobic, reduces stress, and so forth. But that's boring old "in a relationship" sex. What about lusty sex? As in, outside a relationship sex?

Turns out that how hooking up affects people's wellbeing depends on their motivation for hooking up. According to New York University and Cornell researchers, undergrads who "slept around" actually felt better after sex — as long as they were hooking up for positive reasons like the fun of it. If they were engaging in revenge sex or had been pressured into the act, the emotional consequences were negative.

6. Gluttony

In the history of mankind, stuffing as much as we could down our gullets was surely the way to go.

"Binging was probably useful in our evolutionary past, when food was scarce and our ancestors needed to eat as much as possible after they came across a berry patch or brought down a fresh kill on the hunt," writes Karen Schrock Simring in "Accidental Gluttons" for Scientific American.

But now that an era of plenty has exposed residents of the world's wealthy nations to the dangers of obesity and diabetes? We can only say that scientists would advise you to be a glutton for the right foods. If you're going to indulge, at least indulge in some nutrients you might otherwise be lacking.

7. Sloth

Do coworkers give you the evil eye because you take a break for a personal phone call, or a nap on the lobby couch mid-afternoon? You might need to find a lower-profile place to nap, but don't stop taking breaks.

A study from the journal Cognition showed that taking even the briefest of breaks can improve your performance on tasks, meaning that when you look like you're slacking, you're probably gearing up to outperform your nose-to-the-grindstone co-workers.

The benefits of naps are well documented. The National Sleep Foundation acknowledges that nappers may be burdened with the stigma of being lazy or having low standards, but asserts that if we get past that, many of us — especially shift workers and long-distance drivers — can really benefit from a 10-minute nap now and then.

Do you regularly run afoul of these sins? For good or ill?

This article is from Carrie Kirby of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

The 14 Best Ways to Cut Food Costs While Traveling

Marla Walters — Tue, 14 Apr 2015 11:00:06 +0000

In 2001, as we deplaned on Maui, my husband was handed a survey from the Hawaii Tourism Authority. It sought our assistance in tracking daily vacation spending. As a CPA, he took to it like a duck to water, and as we went from restaurant, to activity, to luau, he tracked every last cent we spent. (See also: 10 Things You're Paying Too Much for When You Travel)

Scrutinizing the cost of the activities and meals so closely made us spend less money than we may have been inclined to on that trip, but it also altered our spending habits on all vacations thereafter. After finding the best deals on tickets and lodging, we tackled daily food costs. Below are our tips for saving money on those.

A caveat, though: Dining in great restaurants and trying out new foods are often part of your travel adventure. If you find yourself eating a peanut-butter sandwich in your hotel room in Chicago instead of a street-vendor hot dog or a deep-dish pizza, I think you are missing out. Better to save a larger travel fund than to miss out on a fun part of the experience.

Here are 14 ways to save on food costs while traveling. (See also: 4 Secrets to Eating Great Food for Cheap While Traveling)

1. Choose an Apartment Instead of a Hotel

This tip is at the top of my list, because it is so much cheaper to eat in than rely on restaurants. However, if you don't like to cook, and part of "vacation" means a break from the kitchen, this suggestion is not for you. If you do like to cook, though, look for condo advertisement comments where people have mentioned "well-stocked kitchens." This is usually code for decent knives, pots and pans, cooking oils, and seasonings. Also, look for condos that have outdoor grills. Grilling adds to that vacation-y feeling and shares the cooking workload.

I usually make a shopping list on the plane or in the car, hit a grocery store when we arrive at our destination, and then go unpack. I wouldn't suggest that you eat every single meal at a condo, lest you miss out on local restaurants and foods, but this will give you a big savings over needing to frequent restaurants three times a day.

2. Look for Hotels With Refrigerators

If you can't do the above, let's hope your hotel has a small refrigerator. If so, you can at least store some milk for cereal, juice, yogurt, etc. for in-room breakfasts. Many hotels also have microwaves, which is another bonus.

3. Stock Your Own Alcohol

We live in a cruise ship port town. Guess where a lot of folks head during shore excursions? To Walmart, to buy booze. Cruise or resort bar prices are going to be considerably higher than what you'll pay if you pick it up yourself. While it's nice to have the occasional drink out for the vacation ambiance, it will also add up quickly if you spend a lot of time in bars.

4. Camp!

Not everyone loves to camp, I realize — but if you do, it's a really inexpensive way to go. And what's better than bacon and fresh trout with coffee in the morning? If you like just a little more luxury in the great outdoors, consider a KOA Deluxe Cabin which has a kitchen, or an RV rental. Camping food is, by its very nature, cheap! Think about hot dogs, pork and beans, pancakes and of course — s'mores.

5. Eat Lunch in Restaurants, Instead of Dinner

My husband and I rarely go out for dinner, but we frequently go out to lunch because it is considerably cheaper. Although the menu choices or portions aren't as large, we never feel limited. Often, we find that the same menus are featured for both lunch and dinner — the former is just much lower-priced.

6. Picnic

My mother was a champion picnic-er and made terrific salads, fried chicken, snacks, and soups in thermoses. We'd just pick a pretty spot and pull the station wagon over. It also gives everyone time to stretch their legs, take some pictures, and relax (while saving money). It's also fun to pack a lunch and head to an area park. Many even have barbecues available.

7. Take Advantage of the "Continental Breakfast"

Many hotels now offer free breakfast as part of the deal, so you might as well take advantage of it. While cereal and muffins may be the only fare at some, higher-end places have eggs to order and trays of bacon. I usually grab a few pieces of fruit to snack on later, too.

8. Eat Local Foods

As the saying goes, "When in Rome..." Food grown locally will be the most inexpensive, and usually at its best. This doesn't just mean produce, though — think of the inexpensive, ubiquitous musubi in Hawaii, street tacos in Southern California, or gyros from stands in New York. Keep the travel adventure going by trying new (and often inexpensive) foods.

9. Check Out the Appetizer Menu

Want to try a restaurant, but are frightened off by the dinner prices? Check out the appetizer menu. The prices are lower, the portions often generous, and you'll still enjoy the restaurant ambiance.

10. Look for Deals

Try Groupon, LivingSocial, or check a coupon book for restaurant deals. Or, try giving the restaurant a call to see if they offer an "early bird" or "kids eat free" special.

11. Ask a Local

Don't be bashful! Somebody who lives where you are traveling is probably your best bet for finding cheap, great eats.

12. Read Up on Restaurants

Do some homework before you go. Check the area's local paper, blogs, TripAdvisor, and Yelp.

13. Any Food Trucks Around?

Want great food in a casual atmosphere? Find a food truck. Take it to go, or find a spot to picnic. Roaming Hunger will help you find the trucks!

14. Buy in Bulk

Even when traveling, if we're staying in a place with a kitchen, we seek out a nearby Costco or a Sam's Club. There are items we know we'll want (such as eggs, beer, bagels, or muffins) every day.

How do you save on food costs while traveling?

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This article is from Marla Walters of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Best Money Tips: The Cheap Eats Edition

Ashley Jacobs — Thu, 17 Jul 2014 19:00:04 +0000

Welcome to Wise Bread's Best Money Tips Roundup! Today we found some of the best articles from around the web on ways to keep your food expenses low.

Best Money Tips: Ways to Eat Well on the Cheap

Ashley Jacobs — Fri, 23 May 2014 09:00:27 +0000

Welcome to Wise Bread's Best Money Tips Roundup! Today we found some fantastic articles on eating well on the cheap, saving on airline fees, and the best and worst cities for savers.

Best Money Tips: Eating Healthy on a Slim Budget

Ashley Jacobs — Fri, 09 May 2014 08:48:44 +0000

Welcome to Wise Bread's Best Money Tips Roundup! Today we found some fantastic articles on eating healthy on a slim budget, tips for finding low airfare, and home upgrades to raise your property value.

9 Foods That Will Keep You Satisfied for Longer

Tim Lemke — Thu, 20 Mar 2014 10:30:34 +0000

One of the toughest things about working to maintain or lose weight is the constant feeling of hunger. You try to eat less throughout the day, but find yourself starving by the time your next meal comes around. So then you end up snacking, or eating too much when you shouldn't. (See also: How to Trick Yourself Into Eating Less)

The key to avoiding this problem is to eat foods that help you feel fuller for a longer period of time.

Nutritionists and dieticians refer to something called "satiety." In essence, it's how full a food makes you feel, and how long it takes to digest. Foods with higher satiety factors will prevent you from feeling hungry too soon and will help you cut down on snacking, or overeating at your next meal.

The "Satiety Index" was created by researcher and nutrition author Susanna Holt, who rated food satiety on a scale with white bread receiving a baseline score of 100.

In general, foods that are high in protein tend to have a higher satiety. A little bit of fat also helps. Some of this is common sense. We all probably know from experience that an apple will last longer in your stomach than a donut will. (Guess which one will last longer around your waist.) But there are some foods with staying power that you may not have considered. Here's a good list of foods that will keep you feeling full. (See also: Tasty, Frugal Protein)

Potatoes

Satiety: 323%

I love the versatility of the potato. Have some home fries or hash browns for breakfast and you'll last until noon, no problem. A baked potato for lunch will sustain you until dinner. According to Holt's study published in the European Journal of Clinical Nutrition, a 240-calorie portion of a boiled potato is more than three times more satisfying than a similar portion of white bread, making it one of the highest-rated foods on the satiety index.

Fish

Satiety: 225%

The health effects of fish are well known. Lots of vitamins and Omega-3s, while being low in saturated fat. But did you know fish will also help you feel fuller, longer? In one study performed by researchers in Sweden, people who ate fish for lunch ate 11% less at dinnertime than other test subjects who ate beef. (See also: How to Buy and Prepare Fresh Fish)

Oatmeal

Satiety: 209%

A big canister of quick oats can be your best friend in the morning. I eat oatmeal every day, and it usually sticks with me all the way to lunch. Add some raisins or even nuts for some extra staying power. Oatmeal has a satiety score of more than 200, meaning it's twice as satisfying as bread.

Beef

Satiety: 176%

Doctors say you should limit your intake of red meat, but the occasional small steak or burger won't kill you. Beef takes some work for the stomach to digest, so you'll feel nice and full for a while after a meal.

Eggs, Particularly If They Are Boiled

Satiety: 150%

Packed with protein, eggs can be a great start to your day. You can leave out the yolk and still have about 4 grams of protein in one large egg. I find that if you hard-boil or soft-boil the egg, it will take longer to digest and you won't feel hungry for a while. (See also: Perfectly Cooked Eggs)

Beans

Satiety: About 150%, depending on the bean

Legumes like black beans, lima beans, and kidney beans are filled with protein and fiber, so they'll take a while to digest. A great three-bean salad can be a very satisfying lunch. Beans are inexpensive and filled with other nutrients, too. What more can you ask for?

"Brown" Food

Satiety: 132% (brown rice), 154% (whole grain bread), 188% (brown pasta)

If you want to eat bread, go for whole wheat or whole grain bread. Brown rice will assuage your appetite better than white rice. And brown pasta will last longer than white pasta.

Cheese

Satiety: 146%

It's high in fat, so you don't want to eat too much. But higher fat, combined with its high protein, means it will take longer to work its way through your digestive system. (See also: 5 Easy Homemade Cheeses)

Fruit, Especially Apples and Oranges

Satiety: 115-200%, depending on the fruit

Fruit is usually packed with protein and fiber that takes a while to digest. But not all fruits digest at the same rate. According to the satiety index, apples and oranges are your best bet. Bananas are hugely healthy, but won't stick with you as long.

What foods fill you up? Please share in comments!

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This article is from Tim Lemke of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Best Money Tips: Eat Healthy During the Holidays

Ashley Jacobs — Tue, 24 Dec 2013 11:02:02 +0000

Welcome to Wise Bread's Best Money Tips Roundup! Today we found some stellar articles on eating healthy during the holidays, DIY gifts you can make in 15 minutes, and reducing healthcare costs in the New Year.

Best Money Tips: Healthy Eating on a Budget

Ashley Jacobs — Thu, 25 Jul 2013 10:00:31 +0000

Welcome to Wise Bread's Best Money Tips Roundup! Today we found some fantastic articles on eating healthy on a budget, creating a work-friendly wardrobe, and getting closer to your dreams.

Best Money Tips: How to Eat Healthy and Inexpensively

Ashley Jacobs — Fri, 23 Nov 2012 11:00:32 +0000

Welcome to Wise Bread's Best Money Tips Roundup! Today we found some great articles on eating healthy and inexpensively, ways for teens to make money, and ideas for cheap holiday fun!

Best Money Tips: Eat Well for Less

Ashley Jacobs — Wed, 14 Nov 2012 10:36:46 +0000

Welcome to Wise Bread's Best Money Tips Roundup! Today we found some fantastic articles on eating well for less, Black Friday 2012 deals, and making your Christmas budget go farther.

Best Money Tips: Eating Right on a Budget

Ashley Jacobs — Wed, 13 Jun 2012 09:48:18 +0000

Welcome to Wise Bread's Best Money Tips Roundup! Today we found some awesome articles on eating right on a budget, great gifts for grads, and things not to waste money on this summer.

Best Money Tips: Shrink Your Bill When Eating Out

Ashley Jacobs — Fri, 27 May 2011 09:48:15 +0000

Welcome to Wise Bread's Best Money Tips Roundup! Today we found some great articles on ways to shrink your bill when eating out, how to become a world class negotiator, and lessons to learn from American Idol.

eating

My 2016 Budget Challenge: How to Lose Weight Without Counting Calories

What Is Hara Hachi Bun Me?

Why Did We Choose Hara Hachi Bun Me Over Other Diets?

Budgeting Is No Fun

You Don't Need Special Equipment

You Don't Need Special Food

You Won't Become a Diet Humblebragger

So How Does This Save Money?

Progress Report

Eat Less Sugar With These 10 Simple Tricks

1. Eat a Slow-Burning Breakfast

2. Eat Before You Go Out

3. Cut Drink Sweetening in Half

4. Substitute Unsweetened Alternatives

5. Make It Yourself

6. Start Reading Labels

7. Be Aware of Hidden Sugar

8. Get Sugar Out of the House

9. Stay Hydrated (With Water)

10. Don't Go Cold Turkey

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7 Best World Cities for Cheap Eats

1. Naples, Italy

2. Cape Town, South Africa

3. Barcelona, Spain

4. Tokyo, Japan

5. Cochin, India

6. Paris, France

7. New York City

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Why Scientists Say You Should Be Committing the 7 Deadly Sins

1. Pride

2. Greed

3. Envy

4. Wrath

5. Lust

6. Gluttony

7. Sloth

The 14 Best Ways to Cut Food Costs While Traveling

1. Choose an Apartment Instead of a Hotel

2. Look for Hotels With Refrigerators

3. Stock Your Own Alcohol

4. Camp!

5. Eat Lunch in Restaurants, Instead of Dinner

6. Picnic

7. Take Advantage of the "Continental Breakfast"

8. Eat Local Foods

9. Check Out the Appetizer Menu

10. Look for Deals

11. Ask a Local

12. Read Up on Restaurants

13. Any Food Trucks Around?

14. Buy in Bulk

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Best Money Tips: The Cheap Eats Edition

Top 5 Articles

Other Essential Reading

Best Money Tips: Ways to Eat Well on the Cheap

Top 5 Articles

Other Essential Reading

Best Money Tips: Eating Healthy on a Slim Budget

Top 5 Articles

Other Essential Reading

9 Foods That Will Keep You Satisfied for Longer

Potatoes

Satiety: 323%

Fish

Satiety: 225%

Oatmeal

Satiety: 209%

Beef

Satiety: 176%

Eggs, Particularly If They Are Boiled

Satiety: 150%

Beans

Satiety: About 150%, depending on the bean

"Brown" Food

Satiety: 132% (brown rice), 154% (whole grain bread), 188% (brown pasta)

Cheese