The first steps of a wellness journey can be difficult, especially regarding your diet. It can be hard to know what, when and how much to eat. It may seem like an impossible task to get enough food to feel satisfied, especially for people who struggle with Hungry Brain or Hungry Gut.
Today let’s discuss how you can fix your plate and plan meals to keep you feeling fuller FAST and LONGER!
So, how do you get full faster and stay full longer?
The simple answer is this: water and fiber.
When you’re planning your meal, you want to make sure that you include healthy, nourishing foods that will do these jobs for you. The most important component (especially for fiber) is creating a meal full of colorful vegetables and fruit. The more healthy fiber you eat, the fuller you will feel. Also, you will fill up on fewer calories by eating these foods!
What kinds of vegetables should you eat? That is up to you! Remember that when we are eating healthy, we don’t want to feel deprived or sad about the foods we are eating. Pick a vegetable that you LIKE! Cook the vegetable in a way that makes it taste good to you. If you don’t like steamed vegetables, try roasting them in the oven or adding a small amount of healthy oil (olive oil, for example). You can also include a brightly colored salad.
The key is to make sure that your healthy veggie covers HALF of your plate! Like this:
What should cover the other half of the plate?
A quarter of the plate should be a lean protein. You can pick chicken, fish, or even a plant-based alternative like tofu, depending on your preference.
The last quarter of your plate should be a whole grain. Brown rice is a great pick or even a potato but remember to leave the peel ON! The peel is where the fiber lives.
Time to Eat!
So now you have your plate with good, nutritious food. When eating, don’t forget to drink water and also it’s a good idea to eat slowly. Try to put your fork down after every bite and chew your food to give your body time to measure satiety and feel full.
So in conclusion, the things you can do to feel full faster and longer are:
- Drink more water (not juice or soda)
- Have more fiber in our diets
- Eat slowly
Remember that if you or your pre-teen or teen need any support in your weight loss and wellness journey, we can help you. We work with you to find a plan that WORKS and enables you to feel happy and confident every step of the way. Please call us at the Wellness Center at Progressive Pediatrics.
If you’re ready to start today, please visit: https://progressivepediatrics.com/wellness/
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