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Choose satisfying foods to lose weight

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 THISWITH THISWHY?
Toast with butter and MarmiteToast with avocado and tomatoLower GI, higher in fibre
CrumpetsFruit toastMore fibre and more unsaturated fat
Refined breakfast cerealTraditional oatsLower GI, higher in fibre

Lunch

REPLACE THISWITH THISWHY?
Packet soupCanned chunky vegetable soupMost soup fills you up, but those with vegetables have more fibre
Sandwich breadPita breadMore room for fibre-rich, water-rich salad veges
Green saladTuna and avocado sushi rollMore protein and unsaturated fat, lower-GI rice

Dinner

REPLACE THISWITH THISWHY?
PotatoesKumaraLower GI
Chicken nuggetsFrozen fish filletsMore protein, and according to Australian research, fish is more satisfying than chicken
Kidney beansSoy beansLower GI and higher in protein

Snacks

REPLACE THISWITH THISWHY?
20 rice crackers2 cups popcornSave over 350kJ and boost fibre intake by 3g
50g bag of chips50g crunchy chickpeasA crunchy snack with three times the protein, and save almost 400kJ
Chocolate barJarrah Drinking Chocolate with trim milkHigh in protein and water, which increases stomach distention and satiety
First published: Sep 2012



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