10 dietitian-approved tips to stay fuller for longer

By   Eucalyptus VC


1. Add sauerkraut

Sauerkraut is packed full of nutritional goodness – rich in probiotics for a healthy gut, sauerkraut is also high in fibre (being fermented cabbage, of course) and will help keep you feeling fuller for longer. Fibre-rich foods take longer to digest and absorb, and this little jar of goodness is mighty high in fibre! Add sauerkraut to your toasted sandwiches at lunch or as an addition to any kind of salad with dinner. Sauerkraut is very low in kilojoules so you can enjoy to your heart’s content!

2. Start with a salad

Salads are a great way to help you achieve the recommended 5 serves of vegetables each day. Salad vegetables such as leafy greens, tomatoes, carrot, capsicum, cucumber (just to name a few) are really low in kilojoules and are a great source of dietary fibre. High fibre foods add volume to your meals and help you to feel satisfied, they also take longer to chew, which can slow down your eating and give you a chance to tune into your feelings of satisfaction, helping you to realise when you’ve had just enough.

3. Include low GI carbohydrates

The glycaemic index, or GI of a food, tells you how quickly or slowly the carbohydrates in it will be digested and absorbed. Low GI carbohydrates are more slowly absorbed and give you a more sustained release of energy, helping to keep you feeling fuller for longer. Whole fresh fruits and dairy foods are great sources of low GI carbohydrates, so include these foods every day as a nutritious part of your meals and snacks.

4. Sprinkle some seaweed

Sprinkle your meals with seaweed. Adding seaweed to your meals adds so many vitamins and minerals, not to mention dietary fibre. You can find seaweed flakes at your local health food shop, or at the supermarket, why not grab some nori sheets and roughly tear one up to sprinkle over your meal.

5. Fill up with konjac

Have you tried konjac noodles before? Rich in soluble fibre – great for slowing digestion, one serve of these contains over 6g fibre. Made from a root vegetable, these noodles are very low in kilojoules but will help fill you up when you just need a little extra something in your meal.

6. Park the potato peeler

Did you know? The skin on vegetables contains an amazing source of insoluble fibre which will help keep you fuller for longer, not to mention under the skin is where a lot of the antioxidants are found. So, ditch that peeler and give your veggies a quick rinse instead!

7. Get creative with roasting!

Potatoes are delicious but compared to some other vegetables, they’re much higher in kilojoules and carbohydrates. Why not switch to some lower kilojoule non-starchy vegetables such as, eggplant and zucchini, or try roasted carrots and beetroot. Dust freshly sliced beetroot with cinnamon and roast in the oven – it will become deliciously sweet as the natural sugars caramelise, and the cinnamon brings out the sweetness even more!

8. Go Greek for Yoghurt

Reduced fat Greek yoghurts will keep you fuller for longer as they’re rich in protein and low GI carbohydrates. Go for plain yoghurt wherever possible and top with your own fresh fruit. If you need a chocolate fix, why not stir through a little cacao powder to give it a delicious chocolatey taste?

9. Berry it up

Berries, both fresh or frozen, provide an incredible profile of antioxidants, dietary fibre and vitamin C. Lower in energy than many other fruits, they can fill you up for around half the kilojoules. Why not try a small bowl of berries with Greek yoghurt and a sprinkle of some cacao nibs (for that crunch factor, of course!)

10. Try a home-made green smoothie

Need to curb your hunger in between meals? Try this delicious combination of vegetables with just 1 serve of fruit for a filling, nutritious, low kilojoule snack.

Green Smoothie

Serves: 1


• ½ cup orange juice (or 1 whole orange, peeled)

• ½ Lebanese cucumber, skin on, cut into 2 pieces

• 1 celery stalk, cut into quarters

• 2 large kale leaves, centre spine removed, roughly torn

• Large handful of ice cubes


1. Place all ingredients into a strong blender and whizz for 2-3 minutes.

2. Serve immediately, over ice for extra refreshment.

Grocery count per serve: 1 fruit serve, 3 vegetable serves

get started on your weight loss journey today

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