To Make Every Meal Healthier! this month we’re focusing on ways to feel satisfied and still lose weight.
The key to staying satisfied (and so not snacking or overeating from hunger) is to choose foods with a high satiety value. In other words, foods that keep us feeling fuller, for longer. Here are some small, simple swaps you can make every day to get you started.
Breakfast
|
Replace this |
With this |
Why? |
|
Toast with butter and Marmite |
Toast with avocado and tomato |
Lower GI, higher in fibre |
|
Crumpets |
Fruit toast |
More fibre and more unsaturated fat |
|
Refined breakfast cereal |
Traditional oats |
Lower GI, higher in fibre |
Lunch
|
Replace this |
With this |
Why? |
|
Packet soup |
Canned chunky vegetable soup |
Most soup fills you up, but those with vegetables have more fibre |
|
Sandwich bread |
Pita bread |
More room for fibre-rich, water-rich salad veges |
|
Green salad |
Tuna and avocado sushi roll |
More protein and unsaturated fat, lower-GI rice |
Dinner
|
Replace this |
With this |
Why? |
|
Potatoes |
kumara |
Lower GI |
|
Chicken nuggets |
Frozen fish fillets |
More protein, and according to Australian research, fish is more satisfying than chicken |
|
Kidney beans |
Soy beans |
Lower GI and higher in protein |
Snacks
|
Replace this |
With this |
Why? |
|
20 rice crackers |
2 cups popcorn |
Save over 350kJ and boost fibre intake by 3g |
|
50g bag of chips |
50g crunchy chickpeas |
A crunchy snack with 3 times the protein, and save almost 400kJ |
|
Chocolate bar |
Jarrah Drinking Chocolate with skim milk |
High in protein and water, which increases stomach distention and satiety |
Win with Make Every Meal Healthier!
Tell us what you think and/or share your tips on this month's topic,
Choose satisfying foods to lose weight. If you add your comment below before midnight on Sunday 14 October and we publish your feedback in Healthy Food Guide magazine, you will win a prize!
