What makes a meal more satisfying?

Ingredients for a satisfying meal

A few factors affect how satisfied you may feel after eating. These are discussed below.

Protein

High‑protein foods help your body switch off hunger signals. This is because protein triggers a hormone called leptin that tells your brain you’re full. It also helps to reduce your levels of ghrelin, which is your hunger hormone. So, including a protein source at each meal can help you feel satisfied for longer and avoid overeating.

Fibre

Fibre is a key ingredient for a more satisfying meal. Eating fibre, found in wholegrains, fruits, vegetables and pulses, also causes the release of hormones that increase fullness. But it has a few extra roles too:

• it helps to balance your blood sugar, which reduces the spikes and crashes that lead to hunger after eating
• it slows down your digestion. When food stays in your stomach for longer, satisfaction also increases
• high-fibre foods are bulky and high in volume, which fills up your stomach quickly

Healthy fat

While fat may have a bad reputation, healthy, unsaturated fats such as olive oil can make a meal more satisfying. This is because consuming fats can slow the rate that your stomach empties – leading to fullness.

They also trigger the same hormones that protein does – reducing your appetite after eating. It’s important to remember that fat is higher in calories than protein or carbs, and therefore you only need small amounts.

Simple food swaps for a more satisfying meal

Making a meal more satisfying only takes a few simple swaps. Below are some easy ways to get started today.

Swap:

• white bread with butter and jam for granary or wholemeal bread with peanut butter and fresh berries
• porridge made from plain oats and milk for porridge with Greek yoghurt, and topped with fresh fruit and nuts or seeds
• biscuits for oatcake topped with apple and nut butter
• pasta with tomato sauce for wholemeal pasta with tuna, vegetables, and a drizzle of olive oil

Three steps to create a satisfying meal

The three steps below will help you to create a satisfying meal each and every time.

1) Add a source of protein to each meal or snack

Try to include a wide range of protein sources throughout your meals and snacks. High-protein foods include:

• meat such as chicken or beef
• dairy such as Greek yoghurt and cottage cheese
• eggs
• fish
• tempeh and tofu
• beans and pulses

2) Increase your fibre intake

Filling up on high-fibre foods can improve satisfaction without adding unnecessary calories. High-fibre options include:

• wholegrains such as jumbo oats or brown rice
• vegetables such as spinach, broccoli, peppers, and green beans
• fruits such as kiwis, avocado, and raspberries
• sweet potato
• beans, lentils, and chickpeas
• chia and flaxseeds

3) Don't fear healthy fats

Eating healthy fats in small portions can increase satisfaction and provide vitamins and omega-3. Good sources of healthier fats include:

• olive oil
• oily fish such as salmon and sardines
• avocado
• nuts and seeds
• no added ingredients nut butter

How to plan a healthy plate

Thinking about the ratios of food on your plate can also help with overall meal satisfaction. To create a satisfying plate, make:

• half your plate non-starchy vegetables such as spinach, mushrooms, and tomatoes
• a quarter of your plate a protein, such as a chicken breast or piece of fish
• a quarter of your plate a complex carbohydrate such as brown rice or pasta

To complete your meal, add a small amount of healthy fat such as a drizzle of olive oil, or a sprinkle of nuts and seeds.

Making sure your meals are satisfying is an important step towards weight management and better health. For more personalised diet and nutrition advice consider seeing a qualified dietitian or nutritionist.