• Felicia Newell, BScAHN, MSc(c)

How to Eat Healthy and Be Completely Satisfied


Dietitian St. John's | Nutritionist St. John's | Weight Loss St. John's | Newfoundland | New Years Resolutions | Weight Loss | Sports Nutritionist St. John's | List of Foods with High Protein | High Protein Foods | High Fiber Foods | Satisfying Foods

*To pin this post for later: https://www.pinterest.com/pin/716987203146291909/

I have so many people that come to me and say "I can't eat healthy (or reach my nutrition goals), because I'm just SO hungry all of the time." This is when I tell them it's not because they're eating healthy, but they may not be eating the right type/mix of foods to help them feel full and satisfied all day long.

Many people think that eating healthy means eating restrictively and possibly being hungry all of the time, but this is just not the case. You can feel full and satisfied eating a healthy diet, and two of the best ways to do this is to incorporate good sources of protein and fibre into every meal and snack. So I have put together a list of good sources of protein and fibre for you! (See below). This of course isn't every single source of protein and fibre, but it is an excellent start to give you some ideas on how to keep yourself full and satisfied from meal to meal (and snacks if you have them).

Many of these you can add to your current meals and snacks for a protein and fibre boost. For example, adding beans, peas and lentils to your side dishes and stir frys, and adding nuts and/or seeds to your yogurt, oatmeal, smoothies, and salads.

A bit more on fibre (because I'm a huge fibre advocate...and we tend to not get enough!).

Us humans can’t absorb fibre (this is why should we minus it from the total carbohydrates on food labels to get the net carbohydrates...many people don't realize this though), but it helps us absorb other things & keeps our system running smoothly. There are two types of fibre:

1) Insoluble fiber is found in foods such as whole wheat/whole grain foods, bran, nuts, and seeds. It helps by simply being there. It forms the mass that moves through your bowels; key to preventing conditions like diarrhea and constipation (yes, bathroom talk because everybody poops, and it's part of my job to help people figure out their digestion).

2) Soluble fiber is found in fruits, vegetable and flax seed, and it becomes gel-like in water. It helps hydrate stool, allowing it to slip though the intestines smoothly, a key in preventing digestive disorders. It also helps slow down the digestion of food and keeps us full for longer.