It sounds like your diet may be out of balance. Make sure to include 3-5 food groups with main meals and 2-3 with snacks (lean protein, whole grains, fruit, vegetables, dairy, healthy fats). For example, a salad with veggies and dressing includes vegetables and healthy fats but that alone is usually not enough to keep you full. So add a protein source to it (beans/chicken) and round it a piece of whole grain bread and a side of yogurt.
The goal is to include foods with a high satiety value, meaning they take longer to digest and keep you fuller longer. Here are some ways to increase the satiety power of your meals:
- Make sure most of your meals have a source of protein. Protein is the most filling of the macronutrients (carbohydrates, protein and fat). So include nuts on your cereal, a boiled egg or chicken on salads and build your dinner meals around a lean protein source.
- Include healthy fats with your meals. Fat also helps to slow digestion and is satisfying. Try chopped avocado on salads, nuts topped on yogurt and veggies sauteed in olive oil. A healthy fat source at every meal will increase satisfaction.
- Fiber-rich foods are also filling. Include fruits and veggies with meals (as you have), whole grains, beans/legumes and nuts and seeds.
- While it's great to eat healthy, make sure you eat meals you enjoy that also taste good. That include sweets in moderation. A small piece of dark chocolate or cookie after a meal can increase satisfaction and help keep cravings at bay.
Keep trying different things until you find meals that are not only healthy but satisfying.
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