How to Increase Feelings of Fullness After Meals

When trying to eat healthily, you probably pick the most nutritious foods to eat. But it's important to remember that certain combinations of foods often fail to increase feelings of fullness making your healthy eating plan backfire. In order to help keep excess calories at bay, you'll want to know which foods help keep you full longer. That way, you can eat less, be satisfied and eat more healthily!

Instructions

Include protein at mealtime: Ever wonder why eating a zillion calories-worth of chips and crackers never quite fills you up but a turkey sandwich or hamburger does the job immediately? That's because the protein in the turkey and hamburger meat keeps you full for longer. Studies show that out of the three macronutrients (carbs, protein and fat), protein is the most satiating. So add turkey or salmon to your salad, try an egg with your cereal at breakfast and include some lean meat at dinner. You'll find the urge to eat more later significantly decreases.

Focus on fiber: Foods that contain fiber also help to fill you up. There are two types of fiber: soluble and insoluble. Foods rich in soluble fiber include oats and legumes, are viscous and take longer to digest. Insoluble fibers are found in whole grains, fruits and vegetables and act like a broom in your digestive system. Together both types of fiber found naturally in food, help increase feelings of fullness. Beans (legumes) lead the pack in fiber, so experiment with them at mealtime. The USDA Dietary Guidelines recommends Americans eat more beans in their diet. So make bean burritos, add garbanzo or kidney beans to your salad, or simply make your favorite beans as a tasty side dish. Your waistline will thank you.

Fill up on fruits and vegetables: In addition to fiber, fruits and vegetables also contain water which adds volume to your meals without extra calories. Complement all of your meals with fruits and/or vegetables. Add sliced banana to your cereal, have strawberries or blueberries with ice cream, include a side salad at lunch and add vegetables to your pasta dinner.

Swap out refined grains for "whole" grains. This may be the easiest change that will help fill you up. Take the refined grains in your diet and replace them with whole grains. Do you usually have a sugary cereal for breakfast? Eat a whole grain, shredded wheat-type of cereal or a satisfying bowl of oatmeal with raisins and cinnamon. Do you have a sandwich for lunch? Eat whole wheat bread with at least 3 grams of fiber in each slice. There are so many high-fiber, whole-grain foods to choose from including pancakes, waffles, breads and crackers.

Accent your meals with healthy fats. Fat helps keep you satisfied during mealtime but try not to overdo it. Healthy fats are unsaturated (monounsaturated and polyunsaturated) and come mostly from plant foods. So go ahead and add some avocado to your turkey sandwich, dip your whole wheat bread in olive oil and add walnuts or almonds to your salad. Saturated fats are solid at room temperature and are derived from animal fats: pork, beef and other animal sources. These can increase "bad" cholesterol levels and increase risk for hypertension.

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