Susie Burrell

‘your food, your body, your life’

Foods for fullness

This is a sponsored post, brought to you by Mayver’s.

Is there anything worse than feeling hungry? Unlike thirst which is a relatively weak sensation, unsatisfied hunger can drive us crazy, resulting in us seeking and eating foods that we never usually would to satisfy us. Indeed, when clients describe themselves as feeling constantly hungry, it can be an indication that their balance of key nutrients, protein and good fat in particular, may need a little work. So, if you find that you are hungry again an hour or two after your meals, here are some easy ways to ensure that you have the right mixes of food for fullness and nutrient balance.

When you take a closer look at the diets of the average person, they tend to be relatively high in carbohydrates consumed via white rice, large wraps and slices of bread, snacks and treats and sugary drink. As carbohydrates are the primary source of fuel for the muscles and for the brain, they are digested relatively quickly which means that high carbohydrate meals such as risotto, sushi, large wraps and bakery goods will be less satiating than meals that contain protein as well as good fat found in Extra Virgin Olive oil, avocado, nuts, seeds and 100% nut spreads like Mayver’s.

This means that building a meal plan that is both tasty and satisfying is as simple as making sure that each of your meals and snacks contains the right mix of foods that fuel the muscles and the brain, and foods that will help to keep you full and satisfied for 3-4 hours after eating. For example, for breakfast some wholegrain toast for carbs, eggs for protein and some avocado for fullness. Or a breakfast bowl with carb rich muesli, Greek yoghurt for protein and a delicious dollop of 100% Mayver’s Peanut Butter for both protein and good fat. Or at lunchtime a mixed salad with chicken, brown rice and a handful of nuts. Or some protein-based bread with 100% Mayver’s Peanut Butter and banana – all delicious and balanced.

The other important thing is to not forget the importance of choosing filling snacks to help prevent constant grazing and overeating in between meals. When we are busy and rushed, we can find ourselves grabbing snacks on the go such as crackers, snack bars and fruit, which rarely offer a mix of nutrients that will keep us satisfied for more than an hour or two.  Again, opting for healthy, minimally processed wholefoods that offer protein and good fats is the key in ensuring your snacks are satisfying. Some easy grab and go options including yoghurt with fruit and nuts and seeds, wholegrain crackers with 100% Mayver’s Nut Spread or avo or a mix of fruit and veges with a little peanut butter, hommus or cottage cheese.