How to avoid hunger
Eating regular meals and the right amount can help in keeping your energy levels going throughout the day and can assist you with weight management. However, as we are all too aware, food often comes second and is made to fit around our busy lifestyles. Missing meals can often result in feeling very hungry and then the cycle of grazing on foods high in fat, sugar and salt can begin.
Regular, balanced meals can help maintain a steadier blood sugar level and therefore a better release of energy to reduce the bouts of fatigue and lethargy.
Missing meals and being hungry can increase the temptation to snack on high sugar, fatty and salty foods or drinks worse. Prepare and keep 2 healthy snacks at hand to eat if you feel hungry between meals. Plan these ahead.
What do I snack on if I feel hungry?
Firstly, think if you are really hungry or thirsty, often, by having a drink whether a glass of water or a hot drink can help fill you up and reduce the feeling of hunger. Wait 20 minutes, and then ask yourself if you are still feeling hungry.
Still feeling hungry? This is where having your healthier snacks to hand becomes really useful as it can help you avoid temptation and can also help you save money as shop bought snacks can be costly.
Aim for snacks to be based on:
- A wholegrain food such as whole meal crackers/wholegrain or high fibre cereals
- Fruit and vegetables
- Low fat dairy foods, such as low-fat yoghurt or a little soft cheese on whole meal crackers
- A small portion of a protein rich food such as nuts or a boiled egg
Foods rich in fibre and / or those rich in protein can help make you feel fuller for longer. Remember a snack is a snack! Therefore consider your portion size.
Below is a list of snack ideas to help get you started:
- Plain nuts (small handful)
- Dried fruit (small handful)
- A couple of seeded or whole meal crackers with peanut butter or soft low-fat cheese
- Small plain flapjack or a plain cereal bar (without a coating of chocolate and extra syrup)
- Small pot of low-fat yoghurt
- Couple of oatcake biscuits
- Small bowl of wholegrain cereal with low fat milk
- Boiled egg
- Toasted teacake or fruit scone with jam
- A large handful of crudités (broccoli, cauliflower, snowpeas, celery) with a spoonful of hummus or yogurt-based dip
- A whole fruit (size of a medium apple)
- A large slice of melon sprinkled with cinnamon
