Can Better Nutrition Help You Feel Full for Longer?

 

Sometimes the answer to frequent hunger isn't simply “eat less.”

                                                       It may be “eat differently.”

One nutrient that can make a meal more satisfying is protein. Protein tends to help us feel fuller, which is one reason a meal containing a good protein source may keep you satisfied longer than a meal made mostly of refined carbohydrates.

There are plenty of ways to get protein.

Fish: A Natural Choice

Fish is one of the foods I would put high on the list.

A piece of grilled fish, for example, gives you protein without requiring a complicated recipe. Fatty fish such as salmon, sardines and mackerel also provide omega-3 fats.

And there is something appealing about getting your nutrition from an ordinary food rather than relying entirely on supplements.

A piece of fish on your plate is still one of the simplest ways to add quality protein to a meal.

Meat Can Also Keep a Meal Satisfying

Chicken, beef and other meats can provide substantial amounts of protein too.

The important thing is not to turn this into a rule that says “more meat is always better.”

How the meat is prepared matters.

A grilled chicken breast with vegetables is a very different meal from a large serving of heavily battered and deep-fried chicken.

The goal is not simply to eat more protein.

The goal is to build a meal that satisfies you.

What About Protein Powder?

Protein powder can be useful when getting enough protein from ordinary food isn't convenient.

For example, someone who has a busy morning may find a protein shake easier than preparing a full breakfast.

But protein powder shouldn't automatically be considered better than real food.

If you can get your protein from fish, eggs, meat, beans, dairy or other nutritious foods, that's perfectly reasonable.

Think of protein powder as a convenient tool, not a magic food.

Build a Meal That Has Staying Power

Instead of asking:

“How can I stop myself from eating?”

Try asking:

“Did my last meal give my body enough of what it needs?”

A satisfying meal might contain:

• Protein — fish, eggs, chicken, meat, beans or dairy
• Fiber — vegetables, fruits, beans and whole grains
• Healthy fats — nuts, seeds, avocado or certain fish
• Carbohydrates — preferably nutritious, minimally processed sources

When your meals are more balanced, you may find that you aren't thinking about snacks quite so soon afterward.

And that's a much better approach than spending the whole afternoon fighting with your appetite.