Whether we are trying to lose a few pounds or simply trying to eat healthier, hunger can get in the way. Hunger is a normal body reaction and survival mechanism. Often, hunger can cause us to overeat, including foods that aren't so good for us.

Environmental Nutrition (February 2014 issue) offers a few strategies for dealing with our hunger pangs.

—Choose solids over liquids. Several studies have shown that when we consume calories in the form of beverages, they do not provide the same sense of satiety. A whole apple, for example, makes us feel more full than applesauce or apple juice.

—Choose low-energy, high-volume foods such as fruits and vegetables.

—Fill up on fiber. Increasing your fiber intake, through whole grains, legumes, fruits, vegetables, nuts and seeds, can help you feel more satisfied by increasing chewing time, promoting the secretion of saliva and gastric juices that lead to stomach expansion and reducing the absorption time in the gut.

—Power up on protein. A review in The American Journal of Clinical Nutrition reported that protein generally increases satiety to a greater extent than carbohydrates and fat, and that a moderate increase in protein intake, along with physical activity and an energy-controlled diet, can help in weight loss.

—Choose foods that are filling. Nuts have been demonstrated to a have a strong satiety value — they are full of fat, fiber and protein as well as being crunchy. Whole grains, such as cereals, breads and legumes, including beans, lentils and soy, which are all naturally high in fiber and protein, have been linked to appetite control.

—Time your meals. Skipping meals, especially breakfast, can lead to hunger and higher energy intake over the day. If you're typically hungry mid-morning or mid-afternoon, pack a high-fiber, high-protein snack.

Q and A

Q: How late at night is it safe to eat without having all the food turn to fat?

A: The problem with gaining fat is not the time at which eating occurs, it's how the total amount of calories you eat all day compares to the total amount of calories you burn up. Studies have shown that people who eat in the evening do not gain weight if their total calories balance out. Even though you may be less active at night, you are still burning calories. However, when evening eating is not related to hunger, but is used to relieve boredom or stress, that often means eating more than is needed, and that will cause weight gain. For many people, evening eating also means high-calorie "junk food" rather than fruit or other foods low in calories and high in nutrients. But these situations pose trouble at any time of day — the problem is inappropriate eating behavior, not the time at which it occurs. Bottom line: Eat the amount of calories you need for a healthy weight at times that are best for you.

Information courtesy of the American Institute for Cancer Research.

Recipe

The cookbook, "Cook This, Not That" by David Zinczenko and Matt Goulding, believes in healthy eating, rather than dieting to lose weight. The key, they say, is to cook at home more and use quality ingredients. Here's a recipe for a Southwest Turkey Burger that is sure to get rave reviews.

Southwest Turkey Burger

2 tablespoons olive oil mayonnaise

1 tablespoon chipotle puree

1 tablespoon lime juice

1 pound ground turkey

1 tablespoon Blackened Rub seasoning

Salt and black pepper to taste

4 slices pepper Jack or Monterey jack cheese

4 English muffins or potato rolls, lightly toasted

1 avocado, pitted, peeled and thinly sliced

1/2 cup Pico de Gallo sauce

In a mixing bowl, combine the mayo, chipotle puree and lime juice. Reserve. Preheat a grill, grill pan or cast-iron skillet over medium heat. Gently form the turkey into 4 equal patties (being careful not to overwork the meat). Season both sides of the burgers with the blackening rub, salt and pepper. Cook the burgers on the grill for about 4 minutes, until a dark crust has formed on the bottoms. Flip and immediately cover with the cheese. Continue cooking until the cheese is melted. Top four English muffin halves with the avocado slices and Pico de Gallo sauce, then place a burger on top of each. Spoon the chipotle mayo over the burgers and serve. Serves four.

Per serving: 470 calories, 26 g fat, 520 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.