Snacking on high-fat, high-calorie or high-sugar foods will only keep you full for a short period without giving you essential nutrients your body needs. However, snacking on certain types of foods between meals is finel if the foods you consume are wise choices. If you experience hunger regularly between meals, change your eating habits, including the number of times you eat, throughout your day to stay satisfied all day long.
Meal Size & Frequency
Step 1
Prepare an eating plan that requires you to eat every few hours to keep your stomach full and keep you satisfied throughout the day. Stock up on a variety of healthy, fresh fruits, vegetables, lean proteins and complex carbohydrates.
Step 2
Consume small, nutritious meals or snacks every two to three hours. Consume six small meals instead of three large meals to prevent snacking on unhealthy foods.
Step 3
Cut your portion sizes in half at meal time and add snacks to your daily eating plan to evenly spread your food consumption throughout the day.
Filling Foods
Step 1
Replace high-fat, high-calorie foods, such as fatty meats and simple carbohydrates, with foods low in saturated fat and calories and high in protein and fiber.
Step 2
Strive to consume the bulk of your calories from fresh fruits and vegetables. Incorporate salads and sides of vegetables in your meals topped with low-fat dressing or cooked in olive or safflower oil. Consume a variety of fresh fruits when you are craving a sweet snack.
Step 3
Consume fiber-rich foods that will keep you full longer, such as whole grain foods. Try lean meats, such as fish and skinless chicken, to give you necessary protein.
Drink Water
Step 1
Consume water with most meals and throughout your day to help you feel full. Drink 8 oz. water before your meals to prevent overeating
Step 2
Replace sugary soft drinks and fruit juices with water. Try adding a splash of lemon juice or a sugar-free flavor packet to a bottle of water for enhanced taste.
Step 3
Keep a bottle or glass of water with you throughout the day. Sip on water regularly to reduce the urge to snack and to ensure that you are not snacking to fulfill a need for hydration.
Tips and Warnings
- Maintain a balanced diet as much as possible. Strive to consume lean proteins, complex carbohydrates and minimal saturated fats at every meal.
- If you have diabetes or other health conditions in which altering your diet could cause harm, discuss these eating alternatives with your health care provider.
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