Core Daily
Nutrition
Q & A: Tips to Avoid Overeating
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Q: I'm not sure what it says about my metabolism, but I find myself hungry all the time. How can I make myself feel full so I don't end up overeating? -- Andrew, Carson City, NV
A: For starters, if you're still eating three big meals a day, try reducing your portion sizes but eat more often. Aim to eat a snack or mini meal every two-and-a-half to three hours throughout the day. Of course the content of those meals matters too.To fuel your performance and keep yourself satisfied, eat a lean protein source, healthy fats, and lots of fiber in every meal.
Three Keys to Building Meals That Fill You Up
- High-quality protein source. Nuts are high in protein to keep you full, plus they're packed with healthy fats. Try sprinkling almonds or walnuts on salads, cereals and vegetable dishes.
- High-fiber whole grains. Include fruits or vegetables in each meal and look for whole grain breads with more than three grams of fiber to help you feel fuller, longer.
- Healthy fats. Adding a healthy fat to each of your mini-meals also helps to slow digestion and send signals of fullness to your brain. Dress your salads with olive oil or mix flaxseed oil into your oatmeal.
Questions?
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