There are a couple of different things that can affect how full you feel after you eat.
- Portion sizes: Do you think that you’re getting enough food? A very general guide is to use your hands. Are you getting a portion of grains approximately the size of your fist, protein the size of the palm of your hand, and vegetables two handfuls worth?
- Nutrients: You should get a balance of foods containing carbohydrates (such as whole grains, vegetables), protein (such as dairy, meat, beans, tofu), and fat (such as avocado, hummus, nuts), at each meal. Protein and fat will especially help with feeling full longer, so make sure you don’t have a meal that is just carbohydrates (such as just a plate of pasta).
- Fiber: This important nutrient is found in all fruits and vegetables, beans, nuts, and whole grains. It takes longer for your body to digest foods with fiber which is why it helps you to feel full longer.
*Try adding some fruits and vegetables to your meal and see if it helps you feel full longer. If that doesn’t help, chances are that you need a larger portion of the meal or need to add more protein-containing foods.