Nourishing Knowledge Blog Post Eight: Foods that Fill You
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One strategy for maintaining a healthy diet is to eat more substantial food. They have important nutrients and help you to feel fuller for longer. Filling foods tend to have the following characteristics:
- High in protein: Protein is the most filling macronutrient. Eating small amounts of protein with every meal can work wonders for helping you stay satisfied. When we eat protein-rich foods, they signal our bodies to release hormones that tell us we’re full.
- High in fibre: Fibre provides bulk and helps you feel fuller for longer. Fibre may slow down the emptying of the stomach and increase digestion time.
- High in volume: Some foods contain a lot of water or air. This may help with fullness as well.
- Low in energy density: This means that a food is low in calories for its weight. Foods with a low energy density are very filling. They typically contain a lot of water and fibre, but are low in fat.
Whole, unprocessed foods are also generally more filling than processed foods.
Avocado: If you have been avoiding avocados because you’ve heard that they have a high fat content, you’ll be happy to learn their good fat may actually help keep you fuller for longer. Avocado’s slowly digested fat and their ample fibre (3 grams per quarter avocado) helps your meal stay with you longer. Avocados are great in salads, sandwiches, pasta, dips, omelets, smoothies or just have them by themselves.
Beans: Beans such as kidney beans are loaded with fibre and plant-based protein, yet have a relatively low energy density. This makes them very filling. Just ½ cup of cooked beans contain between 6 to 8 grams of fibre and roughly 8 grams of protein for only about 120 calories.
Chia seeds: These seeds are a natural appetite suppressants and just 1 ounce delivers an impressive 10 grams of fibre and 5 grams of protein. Research found they can help you eat less by naturally regulating blood sugar, which helps put the brakes on hunger. Add them to your water bottle, juice, afternoon iced tea, or sprinkle them on salads, yogurt, cereal and porridge.
Canned salmon: Canned salmon is a quick, easy, and convenient protein source. Just one small 3.5-ounce can of pink salmon offers up an impressive 20 grams of protein. It's also packed with beneficial omega-3 fats. Try adding it to salads or combine with chopped veggies and a dab of canola mayonaise in a sandwich.
Eggs: Eggs are a great source of high-quality protein. A large egg contains around 6 grams of protein and will keep you fuller longer. A boiled egg is a great snack that comes in its own packaging.
Hummus dip: The chickpeas in hummus are high in fibre and are digested slowly. They also contain protein, which also helps to satisfy hunger for longer.
Nuts: Snacks can be a strategic way to keep your appetite in check if they have the right ingredients. Naturally packed with a gratifying trio of fibre, protein, and healthy fat, nuts can be a super snack. Just be sure to limit portions to one handful a day and avoid salted and sugar coated options.
Oats: Oats are great for keeping you full from breakfast through to lunch. Oats being a wholegrain food are broken down slowly by the body, and so supply a longer lasting source of energy. The filling power comes from its high fibre content and its ability to soak up water.
Oranges: Oranges have a very high fibre content, making them a hunger satisfying snack. They can satisfy your sweet tooth too without a high kilojoule intake
Peas: Peas hold 7 grams of protein and 6 grams of fibre per cup, they’re also proven to keep you full. They are loaded with fibre and plant-based protein, yet have a relatively low energy density. Toss them in pasta or rice for a quick protein and fibre fix.
Popcorn: Popcorn is a whole grain food that is very high in fibre. Three cups of air-popped popcorn serve up nearly 4 grams of fibre and a surprising 3 grams of protein for only 93 calories. However, note that the popcorn you prepare yourself in a pot or air-popper machine are the healthiest options. Adding a lot of fat or sugar to the popcorn can increase the calorie content significantly.
Potatoes: Boiled and baked potatoes (unpeeled) are very filling. Potatoes are high in water and carbohydrates, and contain moderate amounts of fibre and protein to keep you feeling fuller or longer.
Quinoa: This grain is a good source of protein. Quinoa is also higher in fibre than most grains. The protein and fibre content of quinoa may increase the feeling of fullness and help you eat fewer calories overall.
Tuna: The proteins found in tuna, help us feel fuller longer. Tuna is loaded with high-quality protein and is also rich in omega-3 fatty acids, which are essential fats that we must get from food. Canned tuna is a very convenient snack that can fight the hunger between meals.
Vegetables: Vegetables are rich in fibre and water, which keep you full for longer.
May you Be Mindful message
Mindfulness through music.
Listening to music can change repetitive thought patterns. It doesn’t have to be classical, just something you like.
Loud sounds can trigger stress responses, so you can decrease your exposure to noisy environments by putting on headphones and listening to your favorite tune. Make sure you stay safe near traffic, though, keeping the music low.
References:
Mattes, RD, Hollis, J, Hayes, D & Stunkard, AJ 2005, ‘Appetite: measurement and manipulation misgivings’, J Am Diet Association, vol. 10, no. 1, pp. S87-97.
Rolls, BJ, Bell, EA & Thorwart, ML 1999, ‘Water incorporated into a food but not served with a food decreases energy intake in lean women’, AM J Clinical Nutrition, vol. 70, no. 4, pp. 448-55.
Burton-Freeman, B 2000, ‘Dietary fiber and energy regulation’, J Nutri, vol. 130, no. 2, pp. 272S-275S.
Authority Nutrition 2016, 15 Foods That Are Incredibly Filling, https://authoritynutrition.com/15-incredibly-filling-foods/, viewed May 2016.