2 Easy Tweaks to Create Balanced Eating (and Tone Down Cravings)
Step 2 of 3 foundational pillars to eating well. Ever wonder why some meals last but another almost seems like it makes you hungrier? Let's investigate.
(Looking for step 1? Your Best Diet is Right Here.)
When one of my boys eats KD1 (yup. We are human over here), he has no trouble finishing off a box. If you have a teenage boy, you are not surprised.
It’s a ‘meal’ they will make on their own. Quick. Easy. And fills them in the moment. But…they are back opening the fridge in an hour or two. It just doesn’t last long.
However, if I throw a can of tuna and some frozen peas in there, one box goes well beyond one kid.
It’s heartier. But let’s go beyond that and ask why the protein and vegetables make it go that much further. It is not just the increase in volume.
The answer is the key to keeping us satisfied longer after we leave the table. And will help us manage our cravings and portions. And if we are being honest, we mommas are also okay with less traffic in the kitchen.
Why do some foods stay with us longer than others?
I’ll try not to dive too deep into biochemistry but if we know a foundational reason we get hungry, it helps us know how to prevent cravings in the first place.
As mentioned in the post, How Food Cravings Overwhelm and 5ish way to Conquer Them,
Willpower is an unreliable strategy to manage cravings.
Take me for example when making dinner when I am hungry. It results in one of two things:
A constant nibble of a little of this or that OR
My snarly voice bubbling over.
My dear husband has come to me with food in outstretched hands (no doubt keeping his distance) stating one word: “Eat.”
Getting past my hangry-ness requires nourishment, not willpower. And a tad bit better planning on my part could avoid my family scurrying away with eyes a little wide.
Some nutrients digest quickly. Some take a little time, and some are complex so need lots of time to be digested.
The longer they take to digest, the longer we are satisfied or have ‘satiety’. Makes sense.
But eating just the satiety nutrients doesn’t work either. Stay with me.
When we are hungry, our body wants carbs. If we eat just refined carbs, hunger is satisfied but not for long.
If we eat a variety of foods in one sitting, we get a mixture of nutrients that digest quickly to take the edge off the hunger, and nutrients that take more time to digest and sustain us longer.
Even better, the more complex nutrients slow down the processing time of the fast digesters.
In the best-case scenario, we eat some of each nutrient at mealtime. Our hunger is satisfied but the meal has longevity.
Let’s come back to the KD2 and my lazy casserole. The white noodles are digested fairly quickly by themselves. The protein or tuna take much longer.
The fiber found in the peas slows down digestion in general. Fiber is another complex nutrient.
Lastly, healthy fats (there’s a loaded statement, that deserves its own post) tops the list of keeping us full the longest. Healthy fats take hours to digest. If using soft non-hydrogenated margarine in your mac and cheese, it adds to the satiety.
A can of tuna and some frozen peas have changed a ‘meal’ with little food value into something more substantial.
And by the way, if you are getting an idea for dinner, I just throw the peas in the boiling pasta water when they are a minute from done. Strain them all together, and add the tuna along with the pasta and peas to the cheese sauce.
In summary, these are the satiety nutrients that make carbs last and keep you satisfied:
healthy fats (fats that are liquid at room temperature are the healthiest)
fiber
protein
Easy to say. But how can we do this today?
Once regular mealtimes are routine (don’t miss step 1 in Your Best Diet is Right Here. It’s an essential first step), balancing your meals is the next foundational pillar to eating well and preventing cravings.
But we do not eat nutrients, we eat food. Let’s bring it home.
Our national food guides have this in mind. The plate method of eating shows us how to balance variety so we eat the nutrition we need but also balance nutrients that provide longevity:
Protein
Milk
Whole grains
Vegetables
Fruit
Find the US version here
Find the CDN version here
Find the AUS version here
Balancing food groups = balancing fill-you-up nutrients.
The more whole foods we choose to eat in these food groups, the more we have the filling nutrients built right in.
2 Easy Tweaks to Create Balanced Eating (and Tone Down Cravings)
1) Look at what food groups you have already
2) Add what food groups are missing
Simply add-on rather than take away.
Start with where you are and build from there. Balancing food groups balances nutrients that satisfy. We come into the evening hours fed rather than deprived. And cravings are weakened.
Here’s how it can work:
Cereal and milk for breakfast?
Add on: sliced bananas and sprinkle ground almonds on top.
Bonus: choose a high-fiber cereal.
Salad with chicken for lunch?
Add on: a slice of whole-grain bread and a glass of milk
Beans and rice for dinner?
Add on: a sprinkle of cheese, some raw carrots on the side, and an apple
In summary, we want to balance our meals to:
- Eat the essential nutrients we would otherwise miss
- Stay satisfied longer
- Decrease the biological drive for cravings
Experiment with balanced meals.
See if cravings are fewer and less intense.
Notice if meals last longer.
And please, give yourself permission to nourish yourself, not just others.
Would you share how it goes and encourage another?
We are cheering one another along as we bring Peace to the table, and Rest to our spirit with words of nourishment for body and soul.
A gentle reminder,
God wants you to know: I see you, I hear you, I love you.
Jane
P.S. What to do about snacks? Because those who know me, know I don’t leave home without snacks packed in my purse. That is another foundational healthy eating post. Stay tuned.
KD is Canadian for Kraft Mac and Cheese. I looked it up and found that there isn’t enough actual cheese to meet legislation here to use the word “cheese” in its name. So, it’s branded as Kraft Dinner. ‘Affectionately’ known as KD. Who knew?
Ditto :)
I love that, "add on rather than take away"! So much more doable.
Love this KD! What is it really? I have been eating and enjoying many different fruits, vegetables and legumes over the past few months. Some I hadn't tried before like turnips and others I have enjoyed a different way, like roasted radishes. I am rarely hungry, feel satisfied after my meals and I am losing weight. I literally step on the scale amazed when it shows I lost weight when I haven't felt hungry, because that was what I was used to and what we are told to expect. In order to lose weight one must suffer and be hungry; that is not true.
I thought eating a diet that primarily consists of fruits, nuts, vegetables and grains would leave me unsatisfied because I'd be extremely hungry and would long for the texture and fullness of meat. I've created some amazing dishes, without a cookbook. It's amazing how delicious onions sauteed with carrots, thyme, black pepper, some coconut aminos and a squeeze of lemon juice (no salt) can be. Add on a side of bulgar wheat cooked in homemade veggie stock and vegan pinto beans or a side of mixed greens with a spoonful of hummus on top and I am stuffed for the night. Who knew how tasty a salad dressed with lemon juice, olive oil and vegan parmesan cheese could be! I thought there was no way I could enjoy a salad with a creamy dressing. I have found myself thinking about colors as I am preparing meals throughout the day. I hit lots of colors at breakfast and make up the difference in my meals throughout the rest of the day. A breakfast smoothie with blueberries, pineapple, and mango sprinkled with pomegranate seeds and shredded coconut sets me up for success as I prepare the rest of the meal. Roasted or sauteed veggies and nutritional yeast with egg whites creates a yummy omelet. I have textural issues so I have to have a firm texture with my eggs so a slice of sourdough bread topped with shredded vegan cheese or a pita with melted Swiss cheese usually accompanies my meal. I enjoy delicious lunches and dinners made with a variety of root vegetables, beans or legumes, and pasta with sauces made from nuts, fresh herbs, and sauteed onions or shallots.
The fruits and veggies are great as you indicated for the fiber. I also enjoy nut milks (hemp/oat for the many vitamins but low protein which I have to watch). Other primary sources of protein include beans, fortified cereal, nuts, tofu and seafood. I am not a fan of soy-based tofu, but have discovered a love for fava bean or chickpea tofu. I have not eliminated meat from my diet, but I limit the amount of chicken or turkey I have to once a month or so. I incorporate fish and shellfish throughout the week such as shrimp, clams, as trout, salmon and sea bass. These are great sources of easily digestible protein, healthy fats and other nutrients good for my overall health needs as well as successful weight loss.
The changes I've made are lifetime changes, I feel great, am enjoying food more and creating great habits for my family. These changes are not based on reaching a certain size but taking the best care of my body and having some control over the overall trajectory of my health. Another huge help along this process for me has been the utilization of a meal/nutrient/calorie tracking app. The app has been great for helping me manage the calories I consume each day so I am not under or overeating. Along with the calories the app allows me to monitor the nutrients from those foods. If I grab a fruit bowl or smoothie while out, I can put the name of the restaurant, or the name of the dish ("Tropical Bowl" for example) and the app will overview the nutrients and calories for the item. I try to get my nutrients from food not supplements. I use the app to log my water intake, hours of sleep and daily exercise which factors into the overall calories for the day. I see my pattern of eating/exercising sleep over time and I can use the app to maintain my weight once I am a healthy weight for me.