Eat less and yet feel full can? According to nutrition coach Jonathan Klaassen, a dietician Anneke Diamonds-Kreling and Patricia Schutte of the Nutrition centre. They explain how.
From the Voedselconsumptiepeiling shows that the Dutch, on average, nine times per day to eat or drink. Most adults eat three main meals and seven snacks. According to Schutte of the Nutrition and dietician Diamonds-Kreling, it is recommended not more than seven eating moments per day. Three main meals and three or four snacks.
Eat until you are 80 percent full
Nutrition coach Klaassen says that the portions at all mealtimes much too large. “We are used to eat a lot and therefore it may be a habit of his. It is better to eat until you are 80 percent full.”
You eat less from a smaller plate?
A lot of people choose in addition to the wrong products, explains Klaassen. These are often high calorie, but not necessarily filling. But what can you do have the best food?
According to the Nutrition it is especially important to have dietary fiber inside. Which give a feeling of satiation after eating and are important for a healthy digestive system. It is good to drink. Drinking water, tea and coffee without sugar will not only feel full, but also ensures that the fibres are better absorbed.
Of all the nutrients, water is the most important
Diamonds-Kreuling supplements that you can choose for a higher protein intake. You do get a feeling of satiation. Klaassen: “This is true. Focus on plenty of vegetables, fruit, wholegrain cereals, nuts, seeds and legumes.”
“When you’re hungry think, so it may also be that you actually what to drink”
Anneke Diamonds-Kreling, dietician
Adults have a daily minimum of 25 grams of fiber needed and 1.5 to two litres of moisture, tells Diamonds-Kreling. Of all the nutrients, water is, according to her, the most important thing. Without water you can only have a few days to survive. “Water serves as a building block, transportvloeistof, as a solvent, and ensures that the body at the right temperature.”
Because water is so important, it alerts the body quickly when there is a shortage, says the dietician. There is a signal to the brain, and that may be the deficit of moisture to be confused with hunger, so you eat instead of drink. “When you’re hungry think, so it may also be that you actually have what to drink. That feeling may disappear after a glass of water.”
At each meal, extra vegetables or fruit
Klaassen shows his clients often the tip at every meal vegetables or fruit to take because of the fiber. “Then, at the evening meal, for example lots of vegetables. Then it seems as if you eats a lot, but in reality, it contains few calories. That is ideal for a feeling of hunger.”
Foods that you according to the experts the best can eat before feeling full
- whole grains such as wholemeal bread, wholemeal pasta and brown rice
- legumes such as kidney beans, chickpeas and lentils
- meat substitutes such as tempeh, tofu, tofu seitan or vegetarian mince