What Snacks Will Keep You Feeling Full (In A Good Way!) The Longest?
Eating the right types of food and the right amount of food is incredibly important for maintaining your health and wellness. If you have felt it has been all too easy to overeat and reach for that snack cupboard over the past few months, this is the post for you! Find out what foods you need to eat to make you feel full for the longest.
How to stop overeating
Choose high fibre food so that you feel full for longer
Avoid sugar and processed carbs
Drink water before your eat
Know your triggers and address them
As we hit the restart button on a new year, now is the time to challenge any bad habits we may have let slide over the last few months and make health and wellness a top priority. Eating the right types of food and the right amount of food is incredibly important for maintaining your health and wellness. If you have felt it has been all too easy to overeat and reach for that snack cupboard over the past few months, this is the post for you! We are going to dive into what different types of foods do for you, which ones make you feel full and satisfied and which ones make you feel like eating more. We will provide some helpful tips to reset your mindset when it comes to eating and start building some healthier habits around what goes on your plate. And we will share our favourite healthy and filling snacks that keep up satisfied for longer and stop us from reaching for junk food. Whether you are on the road or staying home you need to be aware of what you are putting in your body and how it is making you feel.
How the pandemic affected our eating habits.
During 2020 we all experienced significant changes to our daily routines and as a result, we have seen a significant increase in weight gain. Forced inactivity due to working from home and lockdowns combined with increased stress levels and increased boredom all contribute to us eating more in terms of quantity and also eating more comfort foods. Often we reach for a snack not because we are hungry but because we are bored or stressed. Eating a poor diet of junk food can cause a drop in energy and mood which makes putting in the effort to squash those bad habits that much harder. Whether on the road or stuck at home it seems like we are battling the same demons when it comes to unhealthy eating. Boredom, lack of choice, stress and for some, lack of time due to added responsibilities all contributed to the development of poor eating habits in 2020. With vaccines being administered all over the world and the end of the Covid-19 pandemic finally in sight, now is the time to address these unhealthy habits and start eating healthy again.
How to stop snacking.
Ok, that’s enough talking about the problem, let's start talking about some solutions. How do we stop reaching for the snack cupboard and overeating?
First, take a long drink of water. Today, the body often confuses thirst with hunger. A good tall glass of water before eating or even deciding on what to eat can help with the quality and quantity decision making.
Next, you need to acknowledge and address your triggers.
You first need to figure out what triggers the desire to get a snack. This will require some inward reflection as for many of us the desire and action have become automatic. We have our heads in the snack cupboard and are pulling out a biscuit before we even realize what we are doing.
Every time you feel yourself going for a snack, ask yourself, why do I want to eat right now? The answer is likely to be one of these three: I am bored, I am stressed out or I am genuinely hungry. If you are bored or stressed you need to work on finding better coping mechanisms for managing those feelings. Perhaps you could start a new hobby or learn some breathing exercises. Check out these articles for tips and advice on how to build healthy habits and how to use mindfulness to achieve your goals.
If you are genuinely hungry, it is likely that you are not eating the right foods. Processed carbs, such as white bread and potato chips cause your blood sugar levels to go up fast which triggers a surge in insulin. The insulin’s job is to clear the sugar from your blood and store the energy. Because the energy has then been stored away, it is no longer available and so your body cries out for more food so that it can create more energy. This is why we often feel a crash in energy after eating these types of foods.
Sugar also has an effect on appetite, although it works in a slightly different way. Sugar triggers your brain’s reward system. After we eat, the area of the brain that drives that need is satisfied and calms down. However, according to research conducted by the Yale University School of Medicine, when we eat sugar that part of the brain remains active and so we still have the urge to eat.
What you are eating has a huge effect on your ability to stop overeating. If your body and mind are telling you that you need more food to feel full and energized, of course, you are going to eat. Choosing the right snacks will help you overcome this trick of the mind and make you feel full and satisfied for longer. The key to feeling full is to choose high-fibre foods. High-fibre foods such as whole grains, vegetables, nuts and seeds take longer to digest and therefore make you feel fuller for longer.
Here are 7 healthy snacks that will keep you full for longer.
Pears
Pears are one of the best fruit sources of fibre. You can expect to get 5.5 grams of fibre in a medium-sized pear.
Bananas
Bananas are rich in many minerals and vitamins and though not as high in fibre as pears, you can expect about 3.1 grams of fibre per medium-sized banana, they are a greatly satisfying and healthy snack.
Raspberries
Raspberries are the best fruit option when it comes to fibre intake. You can get 8 grams o fibre from just 1 cup! Raspberries are also a great snack for traveling because they produce zero waste.
Carrots
While vegetables tend to be a great source of fibre, they do not tend to be great for snacks. I am not sure about you, but the thought of biting down on a raw head of broccoli is not very appealing. Carrots are a good option for snacking as they are not only relatively high in fibre (approx. 2 grams per medium-sized carrot) but they are also full of natural sugars that can satiate your sweet tooth.
Popcorn
If fruit and veg are not your idea of a good snack, popcorn could be the best option for you. You can expect to get 13 grams of fibre per 100 grams of popcorn. Make sure to opt for air-popped popcorn so as not to introduce too much fat into your diet.
Almonds (or other nuts)
Nuts are a great source of both fibre and protein. A handful of nuts will make you feel fuller for much longer than a cookie will. You can expect to get 3.5 grams of fibre from a handful of almonds.
Dark Chocolate
Dark chocolate is surprisingly nutritious and can be very beneficial for your health. Make sure to opt for chocolate that has a high cocoa content so as to get the full benefits. You can expect to get 11 grams of fibre from a 100-gram bar of dark chocolate with 70-85% cocoa content.
At Sanctifly we are here to support travelers build healthy and lasting habits. Even though we are not flying right now, maintaining healthy routines is still important. Although most of the content on the Sanctifly app was designed for traveling, it is applicable and helpful in all walks of life. Building good habits around eating both at home and on the road is one of the main pillars of support we offer our members. Find nutritional facts, healthy meal plans and more in the Sanctifly app today and start your journey to better health and wellness.
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15 healthy snacks that are perfect for traveling
Staying healthy while traveling is all about routine. Sticking to a healthy diet can be a challenge, especially when we are in an unfamiliar place or on an unfamiliar schedule. We’ve put together the 15 best snacks that will help you stay healthy, full and hydrated while traveling.
Stay hydrated and full with these healthy snacks that are perfect for traveling
Food is one of the most important factors when it comes to maintaining a healthy diet. There is often a negative association with the word diet. We think about tiny portions, bland food and crazy fads. And often diets are short term solutions. I know I don’t know anyone who has lost weight fast by going on a trendy diet and maintained it. So, let’s not talk about diet. Let’s talk about nutrition. Making sure you are getting the right balance in what you eat is hugely important in maintaining your health. Even those with a healthy weight can be at risk of chronic diseases and ill health because they are not getting the nutrients they need. It’s a journey, not a sprint and we need to view healthy eating as a lifestyle, not a short-term action. And that is why it can be so difficult to maintain a healthy diet while traveling, especially while at the airport. Because traveling is inherently short term. We are only going to be at the airport for a few hours, we are only going to be on this business trip for a few days… And we convince ourselves that it’s ok to break from our healthy routine for that short time. But when you are a frequent traveler all those times add up fast and you end up putting your health at risk.
We have put together a list of 15 healthy snacks that are perfect for traveling. We separated them into two lists, hydrating snacks and filling snacks. So whether you are worried about your water intake or how to stay full and avoid plane food on your next trip we’ve got an option for you!
Best snacks for staying hydrated.
Staying hydrated can be a real challenge while traveling. Liquids and air travel are not two things that go well together in my mind. Airports are starting to wake up to the need with more and more free refillable water stations appearing post-security, but we still have a long way to go. Here are the 8 best hydrating snacks to bring with you next time you fly.
1. Watermelon
Watermelons are one of the most refreshing fruits, they are 92% water! But they are also full of nutrients, you will get vitamin A, B6 and C with every juicy bite. And did you know you can eat the entire fruit, skin and all?
2. Bananas
Not the first fruit you think of when listing refreshing fruits but bananas are about 74% water. Bananas also have high levels of potassium which is great for a healthy heart and your blood pressure.
3. Radishes
One of the most water-rich vegetables, radishes are over 95% water! They are a great option for a healthy and hydrating snack because they contain a lot less sugar than the fruits on the list.
4. Strawberries
For those with a bit of a sweet tooth, strawberries are a great option. They contain 92% water and are a high source of vitamin C. Rich in antioxidants, strawberries are great for a healthy heart and controlling blood sugar levels.
5. Cucumbers
Cucumbers are closely related to watermelon and it’s no surprise when you think about how refreshing they are. Cucumbers are over 95% water, low in calories and high in nutrients and a great snack to travel with as they produce zero waste.
7. Tomatoes
Another great option for traveling as you can eat the skin and all, tomatoes are 94% water and a rich source of antioxidants and potassium. Cherry tomatoes are a travel favourite here at Sanctifly as they are snack size.
8. Cantaloupe
Rich in fibre, vitamin C and potassium, eating cantaloupe is extremely beneficial for your health. They are 90% water and are a great option for staying hydrated while traveling.
Best snacks for filling you up.
What’s one of the worst things about traveling? The time it takes up! Whether you’ve got a 6-hour layover, a 2-hour flight or even a 3-hour train ride, while on the road there can be a long time between healthy eating options. Especially when traveling late at night, fast food spots or pre-packaged, processed food options are all that are available. Here are the 8 best filling snacks to help you survive your next layover.
9. Almonds
Almonds are a high-fat food but don’t worry it’s all good fat! They are also a great source of fibre and protein which are great for helping you feel full. One of the best nuts for traveling as you don’t have to worry about disposing of any shells.
10. Peanut butter
Another nut-based food to help you stay full while traveling. High in potassium, fibre and protein, peanut butter has many health benefits. But be careful which brand you pick up. Some peanut butters are overly processed and contain added sugar.
11. Celery sticks with cream cheese
This delicious snacks solves two problems in one, stay hydrated from the celery and full from the cream cheese. Cream cheese is high in fat so it is important not to overindulge. A good tip is to use whipped cream cheese instead as it contains less fat and fewer calories.
12. Hummus and veggies
Another chance to solve two problems frequent travelers face, stay hydrated and full at the same time with this great snack. Hummus is a great filling snack and packed with vitamins and minerals that are vital for maintaining a healthy diet.
13. Overnight oats
Although this snack is a bit more work it is guaranteed to keep you full on any long haul flight. Mix oats, chia seeds, nut butter and a milk of your choice together in a jar and leave in the fridge overnight. Grab it before you head to the airport and you have a snack to keep you full and help you avoid awful airplane food.
14. Granola bars
A firm travel favourite here at Sanctifly because they are filling, nutritious and easy to pack. Same as peanut butter though, be careful what brand you pick up as some a heavily sweetened. You can also easily make your own granola bars at home!
15. Avocado / Guacamole
Not your average grab and go snack but a great one to help you stay full while traveling. Now eating an avocado with a spoon doesn’t sound overly appealing, at least not to me so I like to make guacamole instead. Pack some carrot and celery sticks to dip and you’ve got the perfect snack to keep you full.
16. Dark chocolate
A bit of an indulgence but something you need a treat right? Dark chocolate is a great way to starve though chocolate cravings and stay full for longer. Because it is so rich, you are less inclined to eat it in one go and instead can space it out for a long-lasting snack.
Maintaining your healthy lifestyle is all about sticking to a routine and building healthy habits. That’s where Sanctifly comes in. Get exclusive access to airport hotel gyms, pools and spas without booking a room, plus access to hundreds of airport lounges with showers. Get your membership today for as little as $99. Visit https://www.sanctifly.club/membership-types to get your membership today.