Satiety

Satiety -the feeling of fullness after eating. This signals fullness in our brain and then our brain suppresses hunger. When healthy fats, fiber, and protein are combined in one meal satiety is easier to achieve.

The sandwich from above is a great example of how combining foods helps with satiety. Who doesn't love a good sandwich? Turkey is the main source of protein, cheese the source of fat, avocado helps with fat and protein and I crammed as many pickles as possible to raise the fiber in addition to lettuce, tomatoes, and onion.

Breakfast time? Greek yogurt with berries and nuts is an easy way to start a busy day. This chart from Optimizing Nutrition shows how some foods have different satiety scores. When you mix and match higher scores you will get more of what you need in your diet and less filler. Why is avocado toast so popular? One medium avocado has 240 calories, 13 carbs, 22 grams of fat, and 10 grams of fiber - its a meal by itself. It's also popular because it's just delicious, I honestly eat an avocado almost every day with breakfast because I ENJOY them. Win-win situation

Focusing on satiety may take some adjustments, start small and add to it. A diet overhaul can be extremely overwhelming and difficult to stick to. Start with changing one meal at a time, or one ingredient at a time. When working on getting more fiber in your life make sure to get veggies you will look forward to having, or try breads that have whole grains. The idea here is that small changes add up to big victories. One cup of raspberries is 8g of fiber, a serving of Greek yogurt has 17g of protein - not bad right?

Working in more fat, fiber, and protein into your diet will help you to be hungry less, not wake up staving, and be able to go longer in between meals without snaking.