Aim to include a starchy food at every mealtime. It is these foods that provide a steady flow of energy which reduces physical hunger. Inadequate starchy foods have also been linked with increased anger, depression and tension. It is best if you can to choose slow energy releasing starchy foods e.g. wholegrain cereals, basmati rice, sweet potatoes , oats and rye or wholegrain bread.
It is important also to always eat breakfast. When you wake up after a night’s sleep your blood sugar will be low because you haven’t eaten for many hours, therefore it is important to refuel with a good breakfast that will raise your energy levels and mood. Even if you don’t feel particularly hungry even a small amount of a breakfast will prevent you from getting hungrier later in the day. It will also help to regulate your hunger/fullness signals throughout the day back to normal.
If you can plan what you are to eat for meals and snacks the night before can be a good way of reminding yourself to eat at regular intervals. It can also be useful to take a snack with you when you are out during the day.
Make sure you are also drinking enough fluids during the day, in particular water and sugar free fluids. Lack of fluid affects your concentration, memory, and well-being both physically and mentally.
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