Food Satisfaction : Helping You Stay Full for Longer

When you’re watching your calorie intake to lose or manage your weight, there will be days when you might experience ongoing hunger, even when you’re eating at the top of your calorie range.

But don’t give up on your new way of eating until you add what could be the missing ingredient back into your eating and weight loss program.

Satiety is that wonderfully pleasant feeling of fullness you get as you eat, when you’re no longer hungry, but aren’t overly stuffed or uncomfortable. The more satisfied you feel after a meal, the less you’ll eat later.

Eat More Low Density Foods
Calorie density refers to the number of calories per gram of food. Foods that are high in calorie density contain a high number of calories per gram; foods that are low in calorie density contain a low number of calories per gram.

When you eat too many calorie dense foods, you’ll end up consuming a lot of calories to fill your belly. If you focus on low calorie density foods, you can fill up on fewer calories because low density foods contain a lot more water, which adds weight and volume to the food, but no calories.

When you eat food, even water-rich food, you get more sensory stimulation because you have more food going through your mouth and you’re eating for a longer period of time, both of which help you feel more satisfied with your meal.

The following are all water-rich food choices with about 90% bound water. They can have a great impact on the calorie density of your diet.

• Eat more soups : chicken noodle or vegetable. Be sure to look for soups that have less than 200 calories per 1 cup serving.
• Eat more leafy greens : lettuce, baby spinach and mixed salad greens with fat-free dressing.
• Eat more fruits : apples, blueberries, cantaloupe, grapefruit, oranges, peaches, strawberries and watermelon.
• Eat non-starchy vegetables : asparagus, broccoli, carrots, cauliflower, celery, cucumbers, tomatoes and winter squash.

Fill Up on Fiber
Fiber contains only 1.5 to 2.5 calories per gram, while other carbohydrates contain 4 calories per gram. Fiber-rich foods also necessitate more chewing and slow the passage of food through the digestive tract. The fiber in carbohydrates helps prevent those peaks and valleys in blood sugar levels that can cause cravings and poor food choices.

• Eat more fiber : from whole grains, fruits and vegetables with skins, beans, lentils and legumes. Aim for 25-35 grams each day to help reduce your calorie intake and increase your satiety level.

Lean on Protein

Meeting your protein needs is important, but eating more protein than your body needs will NOT boost your metabolism.

• Eat lean protein : meats, chicken, seafood, low-fat dairy, legumes, lentils and soy products.

Go Nuts
Nuts have been shown to have a very positive impact on satiety because of their protein and fiber content. A small handful of these nutritious nuggets will often hold you over until your next meal.

• Choose nuts : peanuts, almonds, walnuts, cashews and others. Even seeds make good choices.

Drink Up!
Drinking plain old water can help with your weight management program, especially if you are substituting calorie-containing beverages like regular soda, juice and sweetened coffee for water, which is healthy and calorie-free.

More water:  throughout the day, aiming for about 8 cups total. Some calorie-free beverages can make good choices, but moderation is important.