Toast with jam
Carb-loading at your morning meal, especially if you choose white, refined grains, will cause blood sugar to spike and dip. “Low blood sugar after a meal can easily cause hunger,” says dietitian Laura Schoenfeld. Even if you opt for wholemeal toast, you still need to pair it with protein or fat to slow its digestion. Aim to eat 85 grams of protein at breakfast. Good sources are eggs, chicken sausage, smoked fish, or a little turkey bacon.
Done right, breakfast smoothies can be filling and nutritious. However, many smoothies are high in sugar – from flavoured yoghurts, fruit and fruit juices, and low in satiating protein and fat, notes Schoenfeld. The key to a smoothie that lasts till lunch is to add protein (try protein powders made from peas or quinoa) and fat (nut butter, avocado, coconut oil, or milk) for staying power.
Diet soft drinks
Ever rely on diet soft drink to perk you up from a midday slump? It feels harmless because it contains zero kilojoules, but the strategy may backfire. “The research on artificial sweeteners and hunger isn’t straightforward,” says dietitian and nutritionist Marisa Moore. However, “it does appear that getting artificial sweeteners from food and drinks, like chewing gum and zero calorie beverages, may impact appetite,” she says. If you’re going to have that diet drink, pair it with a real snack, like nuts and dried fruit, to help keep hunger on an even keel.