10 Nutritious Foods That Keep You Feeling Full for Longer

Nutritious Foods


With the hectic lifestyle that so many of us lead, it can be hard to find the time to make healthy meals every day. It’s important for our health and well-being that we take time to cook nutritious dishes, but quick fixes may feel clever when you’re exhausted after a long day or have limited ingredients on hand. However, opting for sugary snacks or refined carbs too often will leave you unsatisfied and hungrier than before! The secret lies in finding recipes packed with wholesome nourishment and filling fibre – this way, your meal won’t just bring momentary pleasure followed by more cravings later. Here are some of my favourite nutritious foods that keep me full for longer – they’ll help sustain your energy levels without weighing you down!

Foods That Keep You Feeling Full

When feeling full and satisfied after a meal, the key is to eat nutrient-dense foods high in fibre and protein. These types of foods will not only keep you feeling full for longer and provide your body with the essential nutrients it needs to function at its best.

Here are some examples of nutritious foods that can keep you feeling full:

  1. Oats:
    Oats are superb low-calorie foods as they are delicious and extremely nutritious. A bowl of oats is an excellent source of fibre, protein, and complex carbohydrates that help keep you full throughout the day. The soluble fibre in oats helps reduce cholesterol and control blood sugar levels while boosting heart health. The affordable nature and versatility of oats make them perfect for breakfast recipes such as oatmeal, porridge or even baked goods like granola bars or cookies. Aside from their fantastic nutritional value, oats make for an easy-to-prepare meal that can be cooked in under 10 minutes and flavoured with different toppings to suit your taste buds. Whether looking for a quick morning meal or anticipating a long hiking trip, don’t forget to incorporate healthy and hearty oats into your diet!
  2. Eggs:
    Eggs are one of the most nutritious foods you can eat. Not only are they protein-rich foods, but they also provide a wide range of vitamins and minerals. And if you’re looking for food that will keep you feeling full throughout the day, eggs are an excellent choice. Studies have shown that eating eggs for breakfast can help reduce hunger and calorie intake later in the day. This is likely because eggs are rich in choline, a nutrient that impacts satiety hormones in the body. So next time you need a quick and easy meal that will leave you satisfied for hours, try whipping up an omelette or scrambling some eggs – your body (and taste buds) will thank you!
  3. Avocado:
    If you’re looking for a filling and nutritious food, look no further than the avocado! This superfood contains heart-healthy monounsaturated fats, fibre, potassium, and vitamins C, K, and B6. Not only is it good for you, but its creamy texture makes it a great addition to any dish. Spread some on your toast in the morning, or add it to your salad at lunch for sustained energy throughout the day. The high levels of fibre can also help regulate digestion and keep you feeling fuller longer. Plus, avocados are deliciously versatile – try them mashed into guacamole or sliced onto your favourite sandwich! Whether you’re a health nut or want to feel satisfied after a meal, incorporating avocados into your diet is smart.
  4. Lentils:
    Lentils are an excellent source of protein and other essential nutrients, making them a smart choice to eat healthily while feeling full. These little legumes pack a punch, providing plenty of fibre, vitamins, and minerals that help keep your body functioning at its best. One of the most significant benefits of lentils is their slow digestion, which can help prevent spikes and crashes in blood sugar levels. This helps stabilise your energy levels throughout the day and curbs cravings for unhealthy snacks. Lentils are versatile too, perfect for adding to soups, stews, salads or as a side dish – there’s no end to the number of delicious ways you can enjoy this nutritious powerhouse.
  5. Greek Yogurt:
    Greek yogurt has become a popular food among health enthusiasts and for a good reason. Not only does it provide a good source of protein, but it also contains calcium, potassium, and other essential nutrients. Greek yogurt is also lower in calories and sugar than regular yogurt, making it an ideal snack for weight loss or maintenance. Additionally, the thick texture of Greek yogurt keeps you feeling full longer, which can help quell hunger cravings throughout the day. Add some fruit or granola on top for added fibre and flavour. It’s no wonder why Greek yogurt has quickly become a staple in many healthy diets!
  6. Nuts and Seeds:
    Nuts and seeds have been touted as the healthiest snacks one can munch on. They are packed with essential nutrients like vitamins, minerals, and healthy fats that our body needs to function properly. More than that, these little powerhouses help us feel fuller for longer periods, making them ideal for those looking to lose weight or maintain overall health. Almonds are a great source of protein and fibre, which helps reduce hunger pangs by keeping you feeling satiated. Chia seeds are loaded with antioxidants and omega-3 fatty acids that improve heart health while adding bulk to your meals without adding calories. Sunflower seeds contain high amounts of vitamin E, promoting healthy skin and boosting immunity. In short, whether you snack on nuts or sprinkle seeds in your smoothie bowl, they will keep you feeling full while nourishing your body from the inside out!
  7. Berries:
    If you’re looking for a healthy and delicious snack that can keep you feeling full, look no further than berries! These little powerhouses contain nutrition, including fibre, vitamins, and antioxidants. Plus, they’re relatively low in calories – a cup of strawberries contains only around 50. Their high fibre content means they take longer to digest, which can help you feel fuller longer. Berries also have a low glycemic index, meaning they won’t cause your blood sugar to spike and then crash like other snacks. So whether you prefer raspberries, blackberries, blueberries, or any other berry out there – you’ll be doing your body a favour when you reach for this sweet treat.
  8. Sweet Potatoes:
    Sweet potatoes are delicious and nutritious, making them the perfect addition to any meal. They are rich in fibre, vitamins, and minerals, promoting healthy digestion and bodily functions. Additionally, sweet potatoes have a low glycemic index which means they gradually release glucose into the bloodstream, keeping you feeling full for longer periods. This can be incredibly beneficial for preventing overeating or snacking on unhealthy foods throughout the day. Sweet potatoes are also an excellent source of antioxidants such as beta-carotene, which helps protect against certain types of cancers and heart disease. Whether roasted or mashed, sweet potatoes are a versatile ingredient that will satisfy your tastebuds and keep you full and satisfied all day.
  9. Broccoli:
    Broccoli is a superfood that boasts an impressive nutritional profile and can keep you feeling full for longer. The cruciferous vegetable contains vitamins and minerals such as Vitamin C, folate, and potassium, which boost your immune system. It also contains fibre which slows digestion and helps maintain blood sugar levels, preventing hunger pangs. Broccoli can also aid in weight loss as it is low in calories but high in nutrients, leading to a feeling of fullness without the added calories. It can be steamed, roasted or even grilled, making it a versatile addition to any meal. Adding broccoli to your diet is a great way to fuel your body while staying satisfied throughout the day.
  10. Chicken and Turkey:
    So, chicken and turkey are top choices for finding nutritious foods that will keep you full and satisfied throughout the day. These lean protein sources are packed with essential nutrients like B vitamins, iron, and zinc and help slow digestion and provide long-lasting energy. There are countless ways to prepare chicken and turkey – from grilled kebabs or roasted drumsticks to a hearty bowl of turkey chilli or a classic chicken Caesar salad. So if you’re looking for delicious go-to meals that won’t leave you hungry an hour later, adding more chicken and turkey to your diet is worth considering!

woman with fruits and veggies


Are there any unhealthy foods that counteract the benefits of the nutritious options listed in this post?

Many people strive to eat nutritious and healthy foods to fuel their bodies and maintain good health. However, it’s important to recognise that not all foods are equal. While many nutritious options have health benefits, unhealthy foods also can counteract the benefits of these good choices. It’s important to be aware of these potentially harmful options to strike a balance in your diet. So, what are some of these unhealthy options? From sugary snacks to fast food, resisting the temptation of this high-calorie, low-nutrient options can be tough. It’s important to practice moderation and maintain a well-rounded diet with plenty of nutritious options while allowing yourself to indulge in moderation.

Are there any other tips or strategies for feeling fuller for longer periods?

We all know that feeling of hunger that comes back just a few hours after we eat. Feeling like we are constantly snacking or thinking about food can be frustrating. Fortunately, some tips and strategies can help us feel fuller for longer. One of the most important things is to ensure that we eat enough protein and fibre in our meals. These nutrients are digested more slowly, meaning they keep us satisfied for longer. Additionally, drinking plenty of water throughout the day can help us feel fuller since sometimes we mistake thirst for hunger. Finally, try to eat more slowly and mindfully, savouring each bite and listening to your body’s fullness cues. These tips allow us to stay full and satisfied until our next meal!


A nutritious diet is the best way to maintain energy and keep your body running optimally. Including these seven power foods in your meals will ensure you stay full for an extended period. Not only will you feel energised throughout the day, but you’ll also be promoting good health and combating potential diseases with every bite! This age-old wisdom about maintaining a balanced diet still holds today: “You are what you eat.” A balanced diet has been linked to clear thinking, positive mental health, improved physical strength, better sleep quality, and enhanced mood stability. We may not always turn down those sugary snacks or second plates of pasta, but when it comes down to it, adding nutrition-rich foods into our diets is worth it—for ourselves, our bodies, and our overall well-being.

Elizabeth Marks

Having been overweight and unhealthy her whole childhood, Elizabeth turned things around 6 years ago and hasn't looked back. Her passion for health and weight loss is only second to her immense knowledge and creativity for delicious low calorie cooking. A Marathon runner, Entrepreneur, Soccer Lover and fan of all things Diamond.