Foods That Fill You Up

Fuel Your Body


The feeling of hunger is a natural and healthy part of life.  Everyone should have periods of time throughout the day when they feel hungry.  Just like with other things in life, when it comes to hunger, it’s important to avoid the extremes.  Don’t go long periods of time during the day without eating and don’t eat all of the time to where you’re never hungry.  Eating should be done in order to provide our bodies with the nutrients it needs to function properly.  Feed your body fuel that is going to both fill you up and keep you feeling full for hours.



Protein is a vital macronutrient that is an important part of every cell in the body.  Our bodies use protein for growth of hair and nails, building and repairing tissues, muscles and bones, creating enzymes, hormones and many other things.  The average adult should consume 0.8-1gm per Kg per day or between 40 and 50 percent of their body weight in grams of protein daily.  This will vary depending upon your activity level.  Protein rich foods lead to feelings of  fullness quicker than those low in protein.  Choose foods from both animal and plant-based sources that are high in lean protein.  Start your day out with a bowl of steel cut oatmeal and flaxseed, a vegetable omelet or unsweetened nonfat greek yogurt with berries.



Fiber is a type of carbohydrate that is an extremely important part of a healthy diet.  Most people in America consume only half the amount of daily recommended fiber.  Women should get 21-25 gm a day and men 30-38 gm daily.  There are two types of fiber.  Soluble fiber dissolves in water and helps to slow digestion.  Because of this, it takes longer for your body to absorb sugar from the food and helps keep you feeling full longer.  The other type is insoluble, which promotes movement through the digestive system.  A diet high in fiber will fill you up and keep you feeling full longer.  It will also help promote healthy bowel movements, feel the healthy bacteria in your gut, lower cholesterol, regulate blood sugars and help achieve or maintain a healthy weight.  Good sources of fiber include whole grains, beans and lentils, vegetables, whole fruits, nuts and seeds.  Choose minimally processed, natural foods…less packaging is usually better.


Tips for getting more protein and fiber

 ·      When baking, substitute half or all of the white flour with whole wheat flour.  Make sure to add more liquids or swap the oil with applesauce to keep it moist.  Add in some wheat bran, ground flax seed or oatmeal to breads and muffins.

·      Make breakfast count by adding diced vegetables to your eggs or for an easy and portable breakfast make a smoothie with fat free greek yogurt, lots of kale, a small frozen banana, a few frozen berries and almond milk.

·      Prepare foods like beans, rice, quinoa and lentils in bulk on Sunday to use in various recipes throughout the week.  Add beans to eggs, add lentils or quinoa to salads or make a batch of chili with beans and lentils.

·      Choose snacks wisely!  Think outside the box and packaging.  Snacks don’t have to come in a package.  Try having a banana with peanut butter or peppers and hummus.  When buying protein or granola bars, look for ones that are high in protein and fiber and low in sugar, or, consider making your own.  There are many healthy and simple recipes.

·      Equally space out your protein and fiber intake throughout the day.  Try to consume a portion of your daily need at each meal and with snacks.  This will help to prevent hunger between meals.

For more information or help reaching your health goals, visit us at Enhance Health.