Do you ever wonder why you’re hungry again when you just ate an hour ago? Do you have the metabolism of a superhero? Need some help choosing food that makes you feel fuller for longer? Here are some tips to keep your hunger at bay:

  1. Increase Your Fibre

Yes, yes.You’ve heard it a hundred times: you “need to get more fibre because fibre is good”. Here it is again: soluble fibre (think oatmeal, beans, and lentils) can lower cholesterol and helps stabilize blood sugar while insoluble fibre (such as whole grains or an apple peel) will help you stay regular. In terms of satiety, it takes about 20 minutes for your stomach to realize you’re full. Fibre encourages a longer chewing time, which increases the time for the food to get there. When that happens, the fibre will stay in your gut (sometimes for days), helping to keep you feeling full for longer1 .

  1. Include Proteins

Proteins are built of small units called amino acids, strung together in complex structures. This means the body takes longer to break them down. The longer it takes for your body to break down food, the longer you stay full2 . A 2014 study looked at the effects 160 kcal snacks containing either high-protein yogurt, high-fat crackers, or chocolate on appetite control, satiety, and subsequent food intake. Participants who ate the high-protein yogurt took longer to be hungry and ate fewer calories at the next meal3 So what does this mean for you? Start your day and pair off your meal with some protein (whether it be peanut butter, a hardboiled egg, or some nutty granola) so you don’t end up ravenous for your next meal. As we can all attest to, being hungry makes it that much harder to make healthy choices (especially when you’re shopping for groceries on an empty stomach!).

  1. Be a Smart Snacker

Days when you have a full schedule of classes and no time to yourself can make it harder to schedule proper meals. Make sure you bring a snack with you! Aim for your snack to have at least 2 food groups, because snacking is also a way to include the foods you need but might not be getting in your larger meals. Something as simple as an apple with cheese (or if you’re really ambitious, hummus and vegetables) can go a long way in holding you over until your next meal. 

Here’s an example of how you can whip your meals into shape:

Typical breakfast

Breakfast with added fibre and protein

1 cup 1% milk

1 orange

1 slice of white toast with 1 tbsp grape jelly

1 cup 1% milk

1 orange

1 slice whole wheat toast with 1 tbsp peanut butter & 1 tsp jelly

Snack: 1 container of yogurt Snack: 1 container of Greek yogurt w/ ¼ cup berries

If you’re on campus and don’t have time to sit down for a meal, Dining Services offers great options at our retail outlets that will be a good option for you. Look for our Express fridges which offer great “grab and go” options for both snacks and more substantial meal options. Good options that are high in both protein and fibre include:

  • Fruit Cup with Honey/Vanilla Greek Yogurt
  • Greek yogurt and Strawberry with Quinoa granola
  • Chickpea and Couscous wrap
  • Grilled Chicken Caesar wrap
  • Seven grain broccoli chicken salad
  • Wholegrain brown Waldorf salad

* Express fridges can be found in the following outlets: Food Court, Tunnel Junction, Bent Coin, Loeb Café, and Oasis. 

I hope you find these tips helpful both on and off campus! Remember: be informed, and make smart decisions for your body.

Jane Skapinker

Registered Dietitian

References

  1. Palmer, S. (2009). Taking control of hunger — lessons on calming appetite and managing weight. In Today’s dietitian. Retrieved from http://www.todaysdietitian.com/newarchives/040609p28.shtml
  2. Youdim, A. Carbohydrates, proteins, and fats. In Merck Manual. Retrieved from https://www.merckmanuals.com/home/disorders-of-nutrition/overview-of-nutrition/carbohydrates-proteins-and-fats
  3. Ortineau, L.C., Hoertel, H.A., Douglas, S.M., Leidy, H.J. (2014). Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutrition Journal. 13(97). doi:10.1186/1475-2891-13-97

Monday, December 11, 2017 in
Share: Twitter, Facebook