Q: "Often when I’m finished with my meal, I still want to eat more. What can I do?"
Sophie Murray, NSW
A: Accredited Practising Dietitian Zoe Wilson says:
Feeling satisfied after a meal is so important, particularly if you’re trying to manage your weight. Firstly, take a look at what you are eating. Fibre, protein and a low glycaemic index (GI) are all important for fullness, as they result in slower digestion of your meal.
A healthy, satisfying meal is one that looks roughly like this: a quarter of your plate is lean protein (such as meat, fish, chicken or tofu), a quarter high-fibre, low-GI carbohydrate (like sweet potato, pasta or quinoa) and the other half is high-fibre, low-energy vegies like broccoli, beans, carrot, capsicum and spinach (think multi colours!) – plus a little bit of healthy fat too, e.g. avocado or olive oil.
Another trick is to have a low-kJ entree like salad or soup. Studies have shown this can help with satiety.
How you are eating is also important. Take your time with your meal, put your cutlery down between mouthfuls, chew your food, savour it and take note of how good it tastes! Turn off the TV and sit at a table so you’re not distracted.
If you still find you have a problem after trying these things, then it may be worth speaking to an Accredited Practising Dietitian who can give you more specific advice.