It’s National Nutrition Month! 4 Ways You Can Eat Healthier And Still Feel Full


Posted by Dr. Scott Wilson | 13-Feb-2017

National Nutrition Month is a reminder of the importance of eating healthy and investing in your long-term health. For many, this means a reduction in calories which will help them lose excess body fat and improve their daily performance.

But dietary changes can be difficult to maintain. Food cravings and other factors make it hard to implement healthy eating strategies.

The following are 4 ways you can eat healthier and still feel full so that you can stick to your health goals during National Nutrition Month.

  1. Hydrate

    Hydration is one of the most important factors for good health, and adequate hydration helps you feel full when reducing your caloric intake. In many cases, feelings of hunger are a result of dehydration.

    Research has shown that individuals often eat foods when they’re dehydrated due to the relationship between the hypothalamus signals that regulate thirst and hunger.

    Drinking water prior to your meals is an easy way to prevent hunger pangs and maintain optimal energy levels.

  2. Rethink your portions

    Portion sizes can be subjective, which makes it hard for individuals to determine how much food they really should be eating.

    Beliefs around portion sizes can be modified by using smaller plates. This makes food portions appear larger and more substantial. This tricks the brain into thinking that it is getting adequate nutrition to meet its needs.

  3. Use fat to your advantage

    Fats provide more calories per gram when compared to protein or carbohydrates. This dense energy source can help satisfy your appetite while also regulating the rate of carbohydrate digestion.

    Consider healthy sources of fat like avocados, nuts and coconut oil. You can use these and other foods to slow down the digestive process and help you feel full for a lot longer.

    Protein can have similar effects, and using animal meats, eggs, and legumes helps you reduce feelings of hunger while regulating your blood sugar over time.

  4. Avoid distractions

    Distractions may cause you to eat more than you should. Many people try to eat while they work, watch television, or talk on the phone. But this can lead to a consumption of excess calories if you aren’t careful.

    Taking a mindful approach to eating can be easily accomplished by turning off the television or leaving your work desk for lunch. You’ll be more conscious of your food portions and be able to control your food intake and avoid overeating.

These are 4 ways you can eat healthier while still feeling full. Taking a more proactive approach to your diet helps you stay within your limits while achieving your long-term health goals.


Dr. Scott Wilson

Dr. Scott Wilson is the Founder & Chairman of Physiomed; one of Canada’s largest franchised networks of inter-disciplinary healthcare clinics. A graduate of Canadian Memorial Chiropractic College, Dr. Wilson founded Physiomed in 1994 and has since grown Physiomed to over 30 clinics in Southern Ontario and British Columbia. With hundreds of practitioners from over a dozen disciplines, Dr. Wilson and Physiomed have helped over 100,000 Canadians with physiotherapy, chiropractic, massage therapy, orthotic therapy, compression therapy and clinical conditioning as part of a program of rehabilitation and health optimization. In addition to helping patients improve their physical and mental well-being, Dr. Wilson has also mentored hundreds of practitioners to provide better care while enjoying more fulfilling careers. He is also a keynote speaker on many health related topics including how physiotherapy, chiropractic and health & wellness treatment can help with stress, weight loss, and unlocking the true potential within to achieve lasting physical well-being.

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