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Filling Foods To Keep Hunger At Bay

foods that make you feel full Filling foods are those foods that will keep you feeling satisfied through the day and help with weight loss and maintaining a healthy body weight. Do you often feel hungry through the day? You can keep your hunger at bay by following these 10 tips for healthy eating. By eating healthy foods that are low in calories but high in volume, fibre and protein, you can satiate your hunger, and at the same time keep your calorie intake under control.

Foods That Make You Feel Full

Protein is a filling food because it is digested slowly, and therefore makes you feel full for longer than other foods such as carbohydrates or fats.

Fiber fills you up because it absorbs water and expands in your stomach, as well as slowing down the rate of digestion. As a result, you feel full more quickly than you would if you were eating a low fibre food.

Low calorie and high volume foods, are those that have a high water content, and few calories. For example a cup of roasted peanuts has 850 calories, compared to a cup of chopped carrots, which has 57 calories! Most vegetables have a combination of high fiber and high water content, so are ideal foods to eat.

10 Tips to Healthy Eating

Choose strategic filling foods that keep your hunger under control to maintain a healthy body weight. Avoid foods that have "empty calories" such as those high in sugar content, as these only provide a temporary fix, and result in elevated blood sugar levels and more cravings.

  1. Eat regularly. This means having your 3 meals a day, plus a healthy snack at mid morning and one in the afternoon.
  2. Eat protein at each meal. For example, have a low fat dairy product such as yoghurt with breakfast, or an egg, or baked beans.
  3. Keep your portions under control. For example, have a palm size serving of fish or chicken, or one egg, or a cup of low fat milk. Each of these are 100 Calorie servings.
  4. Avoid foods that are dense in calories such as butter (100 calories per tablespoon), sugar (65 calories per tablespoon), ice creams, cakes, and candies.
  5. Eat high fiber foods such as whole grains, including oatmeal, whole grain pasta, crackers and cereals.
  6. Increase your intake of vegetables, and make vegetables the mainstay of your diet.
  7. Have fresh fruit instead of dried fruit or fruit juices (which have higher calorie content for the same volume).
  8. Eat a handful of nuts as a healthy snack, as these are high in protein and fiber and essential fatty acids.
  9. Eat lentils and legumes such as beans and chickpeas, as these have high fiber and high protein content. Try a hummus dip with vegetable sticks!
  10. Drink plenty of water to keep hydrated and feeling full.

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Disclaimer: The information provided on this website is for reference purposes only, and is not intended as medical or professional advice. Always consult a healthcare professional before commencing a diet or exercise program

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