Foods to Help You Stay Full Longer

It’s the end of February. While many have already dropped their New Year’s resolutions, we want to help change the way you think about food. One of the basic principles of the new Canada’s Food Guide is to be mindful of your eating habits. This means thinking about what you eat, as well as noticing your hunger cues.

Here’s a list of healthy foods to help you stay full longer:

  1. Try eggs for breakfast.
    Eggs are the perfect combination of protein and fat, so they are more satisfying than other breakfast choices. If you’re worried about cholesterol, try eating egg whites.

  2. Include “good fats” like avocado and olive oil.
    Your body needs unsaturated fats to function properly, stay energized and absorb certain vitamins. Just don’t overdo it: only 30% of your daily calories should come from fat.
  3. Almonds contain fibre and unsaturated fat.
    This is a combination that helps you feel full and satisfied.
  4. Complex carbs are your friend.
    Fruits, vegetables and whole grains take longer to digest than simple carbs (so they keep you full longer). Try a sweet potato – it’s high in fibre and vitamins A and C.
  5. Legumes are lovely.
    A serving of beans, lentils or chickpeas delivers the right feel-full combo of lean protein, complex carbs and good fats. This trio also helps to keep your blood sugars stable.
  6. Blueberries are brilliant.
    They affect your fat-burning and storage genes, so eating them keeps you stay full and helps get rid of body fat. You can also eat frozen blueberries to get the same benefit of fresh ones.
  7. Raise your glass for water.
    Water is important for keeping organs, joints, tissues and the digestive system functioning well, but it can also curb hunger. Drink before your meal to help you consume fewer calories.
  8. Soup’s on!
    Soup’s high water content and fibre-filled veggies can you help you with that full feeling. Sipping warm liquids can also curb your appetite. Broth-based soups can help limit fat found in cream based soups.

Besides being mindful of your food, turn off all distractions (like TV) as well. Enjoy your food, and take your time. Chew food thoroughly before taking a second bite and focus on what you’re eating. When you eat slowly, you’ll also feel full quicker.