Egg and leeks

How to Stay Fuller Longer

CDHF

Written by: CDHF

Updated: November 15th, 2022

If you’re anything like us, you often sit down for lunch to enjoy your sandwich or salad, then an hour rolls by and just like that, you’re hungry again and looking for snacks! But wait, it doesn’t have to be this way! Different foods affect fullness differently. If you know which foods are more filling, you can help ward off hunger and avoid that 2 pm snack break. In this article, we’ll cover what characteristics to look for in healthy, filling foods, some of our favourite fill-you-up foods, and the importance of mindful eating to ensure you stay fuller — for longer! 

First things first, what makes food more filling? Satiety is a term used to explain the feeling of fullness that happens after eating. Filling food generally have the following characteristics: 

Further to the above, Health Canada recommends eating whole, unprocessed foods. Highly processed foods are readily available and increase your intake of sodium, sugars or saturated fat. If you think of processed foods such as chocolate and candies, fast foods, frozen entrees like pasta dishes, and bakery products like muffins and cakes, these types of foods are also generally less filling then those whole, unprocessed foods.

Some of our favourite fill-you-up unprocessed foods that are not always top of mind include: 

Protein Drinks

For those busy bees who are always on the go, making sure you get enough protein from things like beef and poultry can be tough. That’s why we suggest packing a protein shaker and making your protein shake with just a scoop of protein and water! Or, if you want to try a nutritional drink, the Ensure® Protein Max drink is a 350-calorie nutritional drink with 20 grams of protein. They come in delicious vanilla and chocolate flavours. 

Be mindful of your eating habits

One last point we want to mention is you may think you are still hungry or not “full enough” after having your lunch, but the truth is there are many things that can influence when you feel hungry such as stress, fatigue and boredom. This often happens when you are working on a stressful project at work, or you’re having a slow day, and even though you just had a super satisfying lunch, you want to go ahead and grab those snacks. So, it’s super important that you truly recognize when you are hungry and full. 

Health Canada recommends using these ideas:

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