Feel Full
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8 Ways to Feel Full on Fewer Calories This Holiday Season
November 20, 2012 by Melanie Zook
Turkey, stuffing, mashed potatoes…all indulgent Holiday foods, but this year, you’ve promised yourself that you wouldn’t overdo it. Here are eight ways to keep you feeling full & satisfied:
1. Eat plenty of fiber.
You want to feel full and satisfied on controlled portions. One way to do this is by eating fiber-rich foods, such as most fruits, veggies, beans, and whole grains. Fiber slows digestion, and many of these foods tend to be lower in calories as well.
2. Soup up your meals.
Ever notice how a warm bowl of soup fills you up? Drinking water alone will quench your thirst, but it won’t satisfy your hunger for long. When you eat water-rich foods (such as broth-based soup), you’ll feel fuller without consuming extra calories.
3. Keep seconds out of sight.
Instead of placing extra food on the table, leave those mashed potatoes on the stovetop. Knowing you’ll have to get up to get a second helping might help you refrain. Or “feed your freezer”—pack yourself a pre-portioned dinner with your leftovers right away.
4. Visualize serving sizes.
Knowing what serving sizes look like simplifies portion control. For example: 3 ounces of meat, poultry or fish is about the size of a deck of cards, and one serving of potatoes, rice, or pasta is about the size of a tennis ball.
5. Look for lean protein.
Lean protein, such as fish, skinless white-meat poultry, low fat dairy products, and eggs, may help you feel fuller with fewer calories. Try quick omelets and simple scrambles.
6. Trick your tummy.
Use smaller plates and utensils. The size of the average dinner plate has grown in size over the last few decades. When the food fills the entire plate or bowl, it will seem like you’re eating more. And using a smaller fork or spoon means you’ll have to take more bites, which slows your eating down.
7. Spoil your dinner.
If you’re hungry between meals, reach for a healthy snack to help avoid overeating at the main meal. Aim for healthy fats, fiber & protein.
8. Don’t eat straight from the package.
Pre-portion your snacks into a bowl instead of eating straight from the package, and you’ll be less likely to overdo it.
And most of all, be mindful while you’re eating—take time to enjoy your food & all the tastes, aromas & textures it has to offer.
