Kefir bowl with mango, strawberries, and oats

Why it is filling

Kefir is a light, tangy fermented milk that many people digest well, and mixing it with nonfat Greek yogurt raises the protein without adding fat. The fruit brings water, fiber, and sweetness, and the oats add a little body. It is a cool, fresh, almost drinkable snack that also helps you take in more fluid through the day.

In numbers, each serving has 15.9 g of protein and 2.8 g of fiber, with an energy density of 58 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein

At least 15 g of protein per serving and 6 g per 100 kcal.

Easy to digest

A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.

Low energy density

100 kcal or less per 100 g of the dish: plenty of volume for few calories.

Hydrating

At least 85 g of water per 100 g of the dish, not counting cooking water.

If your appetite is small

• If the whole bowl is a lot, have it in two sittings: half mid-morning and the rest in the afternoon.
• Frozen mango and strawberries work too: thaw them in the fridge the night before.