Feeling hungry? Our appetites are regulated by neurotransmitters in the brain and a number of hormones such as insulin, leptin, ghrelin, cortisol, norepinephrine, and others. Foods that are high in added sugars or refined carbohydrates can send our metabolism on a blood sugar roller coaster which promotes hunger. In addition to eating regularly throughout the day, the quality of our food

choices can directly impact our ability to regulate hunger. Combining protein and fat with fiber-rich complex carbohydrates is a sure-fire approach to managing hunger throughout the day.

Try these hunger-fighting foods to regulate your appetite:

  • Hard boiled eggs

  • Meat, poultry, fish, and seafood

  • Hard cheese

  • Nuts, nut butters, and seeds

  • Plain Greek yogurt

  • Avocados

  • Foods rich in soluble fiber like flax seeds, chia seeds, All-bran buds, barley, and oats

  • Legumes

  • Cottage cheese

  • Edamame ​

Here are some nutritious hunger-fighting combinations:

  • Plain Greek yogurt (add sweetener to taste) and berries topped with All-bran buds, ground flax seed, or hemp seeds

  • Almond butter on high fibre crispbread topped with sliced banana

  • Hummus and veggies

  • Hard cheese with a piece of fruit

  • Mashed avocado mixed with canned tuna or salmon on whole grain crackers

  • Cottage cheese on high fibre crispbread topped with sliced tomatoes

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