Do you ever eat a healthy lunch only to find yourself starvingΒ by 3 p.m.? Youβre not alone. This a common frustration I hear from my clients,Β and in most cases, the explanation is the same:Β The meal was missing at least one key element that plays a major role in satiety, satisfaction, and energy. LuckilyΒ thereβs an easy fix: UseΒ my simple formula for crafting meals that stave off hungerβbut donβt leave you feeling over-stuffed or sluggish. Iβve also included five simple examples that fit the bill below.
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I highly recommend working veggies into every meal (even breakfast!). Theyβre nutritious, full of antioxidants, provide very few calories per portion, and areΒ packed with fiberβwhich is filling because it takes up space in your digestive system. Fiber also slows digestion, which means youβll have a steadier supply of energy over a longer period of time.
For breakfast, veggies can be added to an omelet, whipped into a smoothie, or eaten as a side. Many of my clients even enjoy salad at breakfast (dressed with citrus vinaigrette), or a serving of raw veggies that act as a palate cleanser at the end of the meal. All veggies provide some fiber, but a few top sources include artichokes, broccoli, Brussels sprouts, cauliflower, and kale.
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RELATED: What is Clean Eating?
Aside from boosting metabolism, lean protein also wardsΒ off hunger better than carbs and fat, according to research.Β Be sure to include a lean source (think eggs, seafood, poultry, or Greek yogurt) in each meal. If youβre vegan, reach for pulsesβthe umbrella term for lentils, beans, and peas, like chickpeas and black eyed peas.
Thereβs no doubt about it: Fat is satiating. If youβve ever eaten a salad with fat-free dressing versus one with olive oil, youβve experienced the difference. Plus, the notion that eating fat makes you fat is seriously outdated. I tell my clients to include a healthy source in every meal. My favorites are avocados, nuts and seed (including ground-up versions like almond butter and tahini), extra virgin olive oil, Mediterranean olives, olive tapenade, and pestos made with EVOO and nuts or seeds.
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RELATED: 13 Healthy High-Fat Foods You Should Eat More
By now you probably know that eating a low-fat blueberry muffin for breakfast isnβt exactly good for you. But did you realize it will likely leave your stomach grumbling an hour laterΒ despite the whopping 400 calorie count? Thatβs because refined carbs and sugar cause a spurgeΒ in blood glucose that triggers a quick insulin response; theΒ insulin spike then results in a drop in blood sugar, which means the return of hunger pangs.
But, that doesnβt mean you need to nix carbs altogether. Just opt for a small portion of aΒ fiber-packed, whole food source. Good choices include whole grains like oats or quinoa, starchy veggies like skin-on potatoes and squash, fresh fruit, and pulses.
Start with a small servingβaround half a cup (or the size of half a tennis ball)βand up your intake depending on your bodyβs fuel needs. In other words, if you spend most of your hours sitting at a desk, a half cup is probably fine. But if you have an active day ahead, bump up the carbs a bit.
Natural herbs and spices are another category of satiety enhancers. Iβm talking fresh or dried basil, cilantro, oregano, rosemary, garlic, ginger, cinnamon, turmeric, cumin, zest, and pepper. Even vinegars like balsamic, and hot peppers like chili or jalapeno, count. Use them to add aroma and flavor, and raise your satisfaction level atΒ each meal.
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RELATED: You Should Probably Be Eating More Turmeric. Hereβs How
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Now you may be wondering what a βcompleteβ mealΒ that follows allΒ five rulesΒ would actually look like. If so,Β here are five examples of easy, stick-to-your-ribs, energizing dishes:
SautΓ© Brussels sprouts in low-sodium vegetable broth, along with more of your favorite veggies like onion and grapeΒ tomatoes, along with seasonings, such asΒ a dried Italian herb mix, turmeric, andΒ black pepper. Add one whole egg and three to four whites or one whole egg and three quarters cup whites to scramble. Serve over a half-cup of lentils, topped with half of a sliced avocado.
Brown about four ounces of extra-lean ground turkey and set aside. SautΓ© broccoli florets and other veggie faves like bell pepper and mushrooms in low-sodium vegetable broth with minced garlic, fresh grated ginger, and minced chili pepper. Add the turkey back in to re-heat, serve over a small scoop of brown or wild rice, and top with sliced almonds.
Mix canned wild tuna with herbed olive tapenade. Serve over a bed of greens and veggies, topped with cooked, chilled quinoa.
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RELATED: How to Buy Healthy Food Without Looking at the Nutrition Label
Toss a handful of minced kale with a chopped hard boiled egg and three whites. Fold in a tablespoon of dairy-free pesto and mix with a half cup of chickpeas.
SautΓ© cauliflower and spinach in low-sodium vegetable broth, seasoned with minced garlic and fresh cilantro. Serve with small scoops of black beans and brown rice, topped with a dollop of guacamole and wedges of fresh lime.
Cynthia Sass is Healthβs contributing nutrition editor, a New York Times best-selling author, and consultant for the New York Yankees. See her full bio here.Β
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Professional Scope of Practice *
The information herein on "Build A Healthy Meal That Actually Keeps You Full" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.
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Our information scope is limited to Chiropractic, musculoskeletal, acupuncture, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.
We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.
Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*
Our office has reasonably attempted to provide supportive citations and has identified the relevant research studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.
We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.
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Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*
email: coach@elpasofunctionalmedicine.com
Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182
Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*
Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)
Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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