Sometimes it is a struggle to keep your hunger under control till your “official” meal time. Here are some healthy pointers you can use to control your hunger pangs and sustain your energy without piling on the calories.
Get Your Fibre
An easy way to tune down your appetite is to fill up on fibre. Foods that are high in fibre include:
- Whole grain breads
- Whole wheat pasta
- Brown rice
- Whole grain cereals
Pick these food over white, starchy refined options will help you to feel fuller longer. Fibre is also found in fruits and vegetables, and this type of fibre helps maintain steady blood sugar levels.
Low and High Glycemic Food
How hungry you feel is closely linked to the amount of sugar in your blood.
As food is digested, it releases a type of sugar - glucose, that gives you energy. The glycemic index (GI) of food is a measure of how quickly its glucose is released into the bloodstream.
Different foods release their energy at different rates:
Low GI foods break down slowly, causing steady rises and falls in blood sugar
High GI foods break down quickly, causing rapid rises and falls in blood sugar
To maintain your get-up-and-go energy throughout the day, it's best to have low GI foods that will help you feel satisfied for longer. Most low GI foods such as brown pasta, beans and lentils, are also high in fibre and other nutrients.
Avoid: high GI foods
- Pies
- Sweet pastries
- Sugar-rich drinks
- Doughnuts
- Croissants
- Cookies
Go for: healthy low GI foods
- Pasta (choose tomato-based sauces)
- Grainy breads (e.g. whole wheat and linseed, granary)
- Hot cereals and reduced sugar muesli
- Sweet potatoes and new boiled potatoes in their skins
- Nuts (limited to a small handful a day)
- Fruits
- Vegetables (raw or lightly cooked)
- Salad (choose low-fat dressings)
- Basmati rice
Make Time for Meals
Not having enough glucose in our blood makes us feel weak and tired. Avoid this by having regular meals containing lean meat or a meat substitute and whole grain foods.
Never skip breakfast! Try oatmeal in the morning and add a handful of dried fruits to take care of one of your five servings a day.
Snack Right
When hunger does strike, beware of snacks that will give you an initial "sugar rush", leaving your energy level lower than before. Try picking up some healthier snacks on your weekly trip to the grocery store to avoid temptation.
Why not try the following instead:
- A handful of unsalted nuts or seeds
- Carrot and/or celery sticks, or other raw vegetables
- Fruits
Keep Hydrated!
Water is actually better than coffee for maintaining energy. Drinking water also bulks out the fibre in your food to make you feel fuller longer.
Keep Your Hunger Locked Up
Eating the right types of food, and you'll feel full and satisfied, and less likely to crave for snack during mid-morning. Keep it up!