Southern Illinois University Carbondale

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Satiety Solutions

Do you constantly feel hungry? We often eat just to consume and eat high calorie, low fiber foods that leave us desiring more. Do we really need more food though? Often when we feel “hungry” we do not need more calories. Different food choices and timing will do the trick. Satiety (“sa-TIE-atee”) seems like a fancy word but simply means the state of feeling full. Here are some healthy tips to reaching a satiated state:

  • Eat protein with every meal. Research shows that protein increases satiety in combination with carbohydrates and fat. Try having an egg or walnuts with your usual cereal for breakfast and chicken or beans with your salads for lunch.

  • Fill up on fiber. Fiber rich foods have super powers in saving you from the hunger monster. Insoluble and soluble fibers are both important. Insoluble fiber promotes a healthy gut and includes whole grains, fruits, and vegetables. Soluble fiber includes oats and legumes (beans). Both take longer to digest which helps you stay full longer without adding extra calories.

  • Take your time! Chew your food thoroughly. Most college students don’t take the time to enjoy their food because they eat fast or are on the go. Slowly chewing food will allow your brain time to tell your stomach you are full. This decreases over-consumption and promotes higher nutrient absorption. It takes about 20 minutes for your brain to tell your stomach you’re full.

  • Stay hydrated! Make sure to drink plenty of water, yes plain ol’ H2O. Drinking sodas and calorie packed beverages contain a lot of extra calories and leave you unsatisfied. Drinking a glass of water before meals will help with digestion and feeling satisfied after eating. Often times when you feel hungry after a meal, you might just be thirsty so keep sipping on that H2O.

  • Snack ? Believe it or not, snacking in between small meals is a great idea. It helps even out blood sugar levels and reduces the desire to gobble down food ultimately leading to over eating.

Practicing a combination of these tips with help you feel full and stay healthy.

Words to live by: moderation, balance, variety

Your University Housing Nutrition Team,
University Residence Hall Dining

Michele Stoeppelman
Dietetics Graduate Assistant

Stephanie Nehrt
Undergraduate Nutrition Intern