Helathy foods that fill you up

Foods to fill you upLots of people have busy, active jobs which mean they rarely get a chance to stop, catch their breath and eat something to replenish their energy stores.

Other people find that they’re constantly snacking without seeming to fill up. To tackle this problem, health expert Sara Stanner suggests carefully choosing foods that are not just healthy and tasty, but filling too.

While you might be tempted to grab a packet of crisps or chocolate bar when your stomach starts to rumble halfway through the day, these are exactly the type of snacks that will cause a spike in your blood sugar levels and only leave you feeling more peckish.

Here are her tips for staving off hunger pangs between meals:

1. Choose high protein foods over fat or carbohydrates.

Protein-packed foods like meat, yogurt and fish take longer to digest than the more popular fatty and carb-loaded snacks we tend to choose like crisps and chocolate. Sara recommends eating lots of protein at meal times to curb the stomach rumbles during the day. Try things like steamed chicken, thick ham salad, grilled salmon, eggs, beans, pulses and nuts.

If you’re trying to lose excess fat then opt for leaner meats and avoid chicken skin. You can easily crunch on a handful of nuts even when you’re on the go or doing something particularly hands-on.

2. Always choose high fibre

Fibre bulks food out and gives a satisfying feeling of fullness. Incorporate high-fibre foods like whole-grain cereals and bread, rice, beans and pulses. All of these foods have a low glycaemic index, which means they are absorbed slowly by the digestive system and therefore give a measured stream of nutrients for a longer period of time. They also contain lots of important vitamins and minerals to feed your body and keep your mind sharp.

3. Never skip breakfast

We all know this rule but still so many of us ignore it. Sometimes when you’re up early or running late it can be difficult to muster up an appetite but you might end up paying for it later when hunger kicks in halfway through an important work task.

Sara says the ideal breakfast is rich in fibre and protein, so try things such as scrambled eggs on whole-grain toast, porridge mixed with dried fruit and nuts, and plain yogurt with a spoonful of honey and some fresh fruit on the side.

4. Don’t underestimate the power of lunch

When there’s no time to nibble on snacks, you’ll want to load up on nutrients in the middle of the day to get you through the afternoon. At lunch eat brown rice with salmon and vegetables, a jacket potato filled with egg mayo or cheese, or a tuna sandwich with whole-grain bread.

Nutritionists can be hired to help you whatever your lifestyle. If you’re busy and need foods that pack a punch, or if you love to snack and need ideas for low calorie foods then visit our Healthy Eating page for more information and to find a nutritionist near you.

View and comment on the original Telegraph article.

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Zoe Thomas

Written by Zoe Thomas

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