I am a mom, healthy fitness dietitian and I have a passion for helping people achieve their healthiest goals. I have experience with all types of people from wellness, healthy families, weight management, athletic nutrition, and women’s health.
How to Stay Fuller Longer
Keep your Hunger Down & Stay Fuller Longer
To stay fuller longer, heres what I recommend adding to your daily routine:
- High-Fiber Foods: fruits, vegetables, and legumes rich in fiber, as they promote satiety.
- Protein-Packed Choices: Include lean proteins like chicken, fish, eggs, beans, and tofu in your meals to help control hunger.
- Healthy Fats: Incorporate sources of healthy fats, such as avocados, nuts, and olive oil, as they contribute to a feeling of fullness.
- Hydration: Drink plenty of water throughout the day, as dehydration can sometimes be mistaken for hunger.
- Mindful Eating: Slow down, savor each bite, and pay attention to your body’s hunger and fullness cues.
- Balanced Meals: Include a mix of macronutrients (carbohydrates, proteins, fats) in each meal for sustained energy and satiety.
- Snack Smartly: Opt for snacks that combine protein and fiber, like Greek yogurt with berries or veggies with hummus.
- Volume Eating: Choose foods that have a higher water content, like soups, salads, and fruits, to increase meal volume without excessive calories.
- Planning Meals: Plan balanced meals and snacks to avoid extreme hunger, which can lead to overeating.
- Incorporate Soups and Stews: These can be satisfying and keep you full due to their combination of liquid and solid components.
Remember, individual preferences and needs vary, so it’s beneficial to work with a registered dietitian - ME @ erin.utz@gmail.com for personalized advice based on your specific lifestyle and goals.
Here are 12 foods that keep you fuller longer:
- Fish + Protein any protein source
- Avocado
- Oatmeal
- Chia seeds
- Flax seeds
- Berries
- apples
- Lentils
- Chickpeas
- Protein powder
- Greens
- Tofu & soybeans
Protein is the most satiating macronutrient, meaning it can reduce your hunger and increase your fullness more than carbs or fat!
Have a wonderful Holiday Month and keep those hunger cues in check so that you do not overeat around family parties!
Erin Utz, MS RD
Registered Dietitian Nutritionist
Erin.utz@gmail.com
@ErinUtz_RD
ErinUtz_RD
I am a mom, healthy fitness dietitian and I have a passion for helping people achieve their healthiest goals. I have experience with all types of people from wellness, healthy families, weight management, athletic nutrition, and women’s health.
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