What foods makes you feel full?
Do you ever feel guilty of eating something that you shouldn’t have? Ever felt sick or tired after consuming some ‘junk’ food that dragged you down some? The irritating part of this pleasure some feast is that sometimes, you don’t feel satisfied or fulfilled.
You may even feel bloated or uncomfortable, while the foods sits inside your stomach allowing the process of digestion to occur as it travels through your intestines. Studies have shown that foods that contain a good nutrient density level tend to satiate your hunger for longer than compared to those foods that contain low nutrient levels.
Foods with lower nutrient levels may have a high amount of calories such as potato snack as ‘Pringles’ or processed cereals but they have inadequate levels of nutrition compared to what our body needs – in terms of sustainable energy and vitamins.
So, these foods are quick bursts of energy and high carbohydrate levels that moves quickly through our bodies, providing little nutrition and before you know it, the body does not feel fully satisfied as it’s still waiting for their fuel of nourishment such as dietary fibre, vital nutrients, healthy fats that your body needs daily that ‘junk’ foods simply do not offer!
Consuming an avocado provides high-quality healthy fat levels, greater fuel that provides hours of energy within the body.
Wholesome foods provides excellent nutrition and fuel for the body while allowing us to eat less overall, while making you feel full for longer – so what foods makes you full?
Effects of Junk Foods
Low quality foods that may be ready to eat straight out of a packaged box or from a fast food place are quick and easily accessible with absolutely no preparation needed or much time, makes you wonder if it’s too good to be true and the answer is a big Yes!
These foods do not focus on nutrition or health benefits much and the only focus is to increase shelf life and providing maximum taste with the attention of increasing profit. Therefore, additives, colourings, sweeteners are often involved for preserving such food which allows for unfavourable effects:-
Food additives such as emulsifiers, preservatives or flavour enhancers sole purpose is to allow the food to look, smell and taste great artificially as the high processing that the foods goes through, which are altered in such a way that most of the nutrition and it’s natural state are diminished. It may lead to headaches, digestion problems or feeling low or weak.
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Trans fats – Artificially created fats that provides no benefits to the body or to the ecological system and examples can include fried fast foods or savoury snacks such as biscuits, cakes or rolls. These fats are considered the worst kind of fat to consume as it raises your ‘bad’ cholesterol levels within the body, while lowering the ‘good’ cholesterol levels which may cause heart or blood problems.
Sugary beverages – Many brands contain large amounts of artificial sweeteners and flavourings such as sodas, energy drinks, flavoured waters or certain sports drinks that mainly contains sugar and research studies suggest that regular consumption of these high sugar beverages can contribute to obesity and tooth decay.
In fact, certain countries such as Mexico have banned selling such beverages to children and it is not recommended by Dr Rupali Datta, a chief nutritionist at Smartcooky that pregnant or breastfeeding women should consume such sugary drinks.
If you feel depressed, anxious or have gained weight suddenly, then the first place to check is the foods that you eat and ensuring that your digestion is healthy. It is known that an unhealthy gut can allow for stomach imbalances such as bloating or constant rumbling and best to seek professional advice from nutritionist or health expert.
How to stop eating ‘Junk’ foods
It is clear that a healthy gut and bowels allows for better digestion and feeling full of energy as a result. You simply wouldn’t want to eat low-quality foods much if your body was fully productive. On the other hand, when we are busy and work gets in the way that we are short on time and making foods from scratch can be tiresome.
There are plenty of healthier alternatives that provides for nourishment and wholesome goodness that you can prepare beforehand or even make when short of time, here are some quick tips:-
- Plan out your meals – The best and most reassuring approach to learn about the foods that you’ll eat beforehand while allowing you to buy those ingredients in advance.
This will stop you from eating those frozen pizzas that you may have hiding in the freezer or reaching out for processed savoury snacks. Ensure to prepare big batches of foods the day before your busy week starts and store in large containers such as wholegrain rice, soups, salads, homemade meat, bread or stir fries.
- Eat healthy fats – These foods will make you feel fuller for longer and can be an extra snack or an add on to your main meals.
Try snacking on an avocado and banana to satiate your hunger. How about eating some olives with your meal.
Some olive oil or coconut oil would be exciting to eat with salads or fruits.
Eat some bread made from coconut flour and spread some healthy butter on with any topping of your choice for an incredible snack.
- Write it all down – It may be simple to mention but by having a schedule that’ll help you out on those busy days will lead you to the write direction in cooking your meals –
you will be able to find some time to prepare those foods, get help to prepare them when necessary and learn more and more about healthy eating!
It is never easy to begin with, especially if you are used to eating from a box or package daily but even if you try making healthier foods a couple of times, take it from there, you will eventually flow with creating full and healthier meals for you and the family.
Try to focus on a positive mind-set in healthier alternatives as those thought swill help you to reach your goals to full potential if you feel the urge and necessity to do so.
You are not going to eat super healthy every single day, especially with a big family or a busy lifestyle but doing so most days will make you feel incredibly fulfilled and working towards a great goal in terms of your health!
Little things matter a great deal and ensuring to swap sugared beverages for filtered or spring water will help to avoid contaminants that can be found in tap water such as chlorine or some metals. Swap margarine for butter which is rich in nutrients, while margarine is made to look and taste like butter but highly processed!
How about including dried fruits such as dates or prunes that are great alternatives to those sugary sweets, dried fruits have high antioxidant levels, plenty of great fibre which the body needs and should be eaten in moderation.
While the foods you eat and choose are crucial to a healthier lifestyle – so is your lifestyle in general so ensure to check daily that your surroundings are clean and healthy with much positivity around and happy people around!
It is very important to always check the ingredients of the foods that you eat and to reach for gluten-free snacks when possible to gain better benefits to the body. Include plenty of fruits and vegetables whenever appropriate as it’s recommended to eat five a day – the real kind!
Limit your junk when necessary or avoid completely and find healthier alternatives that you and the family can snack on. Once you find a way, it’ll be quite difficult to let go of such a healthy approach that you’ll be inclined to follow that great, healthier approach that’ll be teaching your children and others all about it.
Be kind to yourself and discipline yourself to live healthier, to eat better and to focus on your body’s needs more, it’s a hard earned effort that’ll take you far:)
Thank you for reading and if you do have any questions or comments, please leave below and I’ll be sure to help you out!