Protein sends a no-cravings signal

Having trouble passing the vending machine without swapping some quarters for an afternoon candy bar? You could try a new route to the copy machine. Or maybe a blindfold (don't run into the boss!). But here's a simpler solution: Put a little super-satisfying lean protein on your breakfast menu (a few walnuts on your cereal, say, or whey in your green drink). Reinforce it at lunch -- just 1 ounce of salmon burger added to your salad, for example. You'll crave-proof your appetite for hours.

Protein gets its powers from two things. First, your body digests it slowly, keeping your blood-sugar levels low and steady. Result: You feel full and satisfied longer.

Second, lean protein in the morning also seems to dial back the way your brain lights up when you see foods you wish you didn't have a crush on (chocolate-glazed doughnuts, salty chips, whatever floats your junk-food boat). Translation: You'll make it past the desserts and fries without caving.

And here's a surprise: Despite the many high-protein diets and America's reputation for devouring burgers, odds are you're skimping a little on this important food group. Nearly two-thirds of women (63 percent) and one-third of men (32 percent) don't get the recommended daily protein dose: 5 to 7 ounces' worth. So bump it up at breakfast.

Some additional suggestions: Try two scrambled eggs (one whole, one just egg white), peanut butter on whole-grain toast, even some beans (an old-time New England breakfast classic that deserves a revival).