This week’s blog will be tackling a question from a reader:
Is there a food that can help satisfy that full feeling? I’m pretty active and I feel hungry all the time! What would be a good option to include with meals to reduce this feeling, carbohydrates, and healthy fats?
This is a great question! It’s important to feel satisfied after eating. In order to do this, a combination of carbohydrates, fibre and protein is key.
When it comes to food choices, quality counts. Nourishing foods promote health and can help you feel your best. Choose lower calorie, lower fat, lower salt, moderate protein and higher fibre foods. Fibre makes you feel full, and has the added benefit of helping to control blood cholesterol, blood sugar and lowering the risk of disease.
To begin your day, a nourishing breakfast that gives you a fuel boost with protein and fibre will help you stay alert and avoid mid-morning munchies. Include higher fibre foods such as whole grain bagels, breads, cereals, and vegetables and fruit, plus a protein source such as cheese, eggs, lean meat, nuts (or nut butters), seeds or lower fat Greek yogurt. Avoiding higher calorie, non-nutrient containing foods such as high sugar cereals in the morning, will ensure longer lasting satiety, and less snacking on lower nutrient foods during the day.
Lunch and supper should follow a similar rule to breakfast. Higher quality, nutrient-rich foods will mean more satisfaction. Choosing higher fat, higher salt foods such as most fast food meals, may lead to fullness, however, it also means less nourishment overall.
Nourishing snacks can help satisfy hunger between meals. To stay energized and satisfied, snack smart with small portions of nutrient-rich foods. Some ideas for satisfying snacks are:
• apple slices spread with a nut butter
• fresh cut-up vegetables with a bean dip or hummus
• fresh, frozen or canned fruit with Greek yogurt
• hard-boiled egg and a piece of fruit
• trail mix including dried fruit, nuts and seeds
• whole grain cereal and milk
• whole grain crackers with slices of lower fat cheese
Whatever foods you choose for your meals or snacks, look for quality over quantity. Satisfaction will be guaranteed!
If you have any nutrition topics you would like me to write about or have a question you would like answered, email me at [email protected]. I would really like to hear from you!