Written By: Registered Dietitian Mairead
Have you ever finished a meal or snack and felt physically full, but not really satisfied? Or felt ok right when you finished eating but find yourself looking for something else to munch within a few minutes?
There’s so many reasons this might happen – here are some ways you can make your meals more satisfying so you can enjoy your food and move on to the next thing in your day!
1. Make sure you’re eating enough.
If we’re trying to eat as little as possible – not just in volume but in total calories – then you won’t be able to stay full for very long! The aim for most meals and snacks is to experience the feeling between no longer hungry and comfortably slightly full.
If you’re not sure if you’re eating the right amount, this is a good time to check in with a dietitian!
2. Pay attention to your food.
Everyone has sat down to eat in front of the computer or TV and then been surprised when they hit the bottom of their bowl. You are more likely to be satisfied with your food when you take the time to slow down and savour it. You’re also more likely to tune in to your body and eat the amount that gets you to that fullness sweet spot we talked about above.
3. Include a combination of protein, carbs, and fat.
For a meal or snack to be truly satisfying and have some staying power, we need all 3 of our macronutrients. Next time you’re feeling unsatisfied after a meal, do a quick inventory of your meal and see if something was missing.
Not sure how? That’s another reason to check in with a dietitian!
4. Include variety.
Aim for different colours, textures and tastes in your meal, and throughout the day and week. When we’re getting bored with the same eating experience over and over, we’re less likely to finish eating and be satisfied.
5. Eat food you actually enjoy.
This might seem obvious, but we’re more likely to be satisfied with an eating experience if we choose foods that make us happy. Choose a balance of nutrient-dense options you love, as well as the occasional treat!
Still struggling with making your meals satisfying, or have other nutrition questions? A Nutrition Consultation is your next step to get evidence-based answers that fit your life!
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