Living life at the speed of light? You Hussle so you can live your best life. Grab-and-go food is all very easy, but be sure you don't need to grab again too soon. That means choosing food that fills you up. And food that keeps your body healthy.
There is actually a scientific measure for ‘how filling is that food?’ It is called the Satiety Index, and has been around since 1995. It was compiled by asking testers how full they felt after eating a 240 calorie portion of various foods. The testers were students, so we’re guessing that they would tell it like it was when it came to hunger.
The most filling foods (high on the index) were found to be those with high protein and high fibre. They are also high-volume for the calories. Low index foods were those with lots of unhealthy fat and high sugar levels. It makes sense. How many times have you chowed down a chocolate bar only to be hungry an hour later?
Try these ideas for high satiety index foods:
Root veg and salad items are excellent for a filling meal. Basically you can’t eat too many vegetables, so enjoy a glorious plateful as a veg bake, a stir-fry or even raw. Bonus – root veg are inexpensive and keep well in the fridge.
Known as legumes, these are a rich source of vegetarian protein, plus carbohydrate and fat. That’s the perfect combination for a high score on the satiety index.
Porridge is a high-index food, but if that’s gets dull - go to work on an egg. With lots of protein and nutrition, two scrambled eggs on toast will easily keep the gauge at ‘full’ until lunchtime.
High protein levels also make fish a winner for a long lasting dinner. Go for baked or boiled rather than battered to keep fat levels down.
Lots of taste, easy to prepare and not too pricey. Filling food ticks all the boxes!
I do porridge in the slow cooker for me and my partner and we have a big bowlful every morning. It keeps us full and makes us feel good as we know it's healthy for us.
Amber, I don't think eggs for breakfast every day is bad, so long as it's two eggs only and you don't have any other egg meals, e.g. omelette. I know people who have way more eggs than 14 a week and they are perfectly healthy.
Eggs for breakfast definitely make me last longer than my old breakfast of weetabix, and less sugary too. But I don't think it's healthy to have every day? Correct me if I'm wrong!!
I combine a lot of the above foods already. Eggs for breakfast, then roasted root vegetables, salad and pulses are a staple lunch for me. It's all good bro!
there's an index? Who knew? I do notice that when I make the effort to cook eggs for breakfast, there's no mid-morning nibbling. It's worth doing.