Fight against Food craving – Tips on how to feel fuller

(Published 01/2017)

Many pregnant moms experience appetite change. Despite their will to control their diet, sometimes they just feel hungry even when they already eaten more than what they need. Here are some tips to eat healthy, nutritiously and feel full:

  1. Have regular meals

    Do not skip meals. Keep having main meals and snacks regularly. This will prevent you from overeating when you feel hungry. You can also plan ahead and design your own nutritious meals and snacks for a few days or even a week.

  2. Plan ahead
    • Have a concrete plan on what to eat in your 3 main meals and 2-3 healthy snacks everyday. This will help you control portion, choose from a variety of foods that are of high nutritional value.
    • In the main meals should include grains and cereals, meat, vegetables groups. Include whole grain foods as their dietary fibre increase satiety.
    • Plan ahead on what snacks to choose in between main meals. Milk, calcium-fortified soy milk, yoghurt or fruits are good choices. With a regular meal schedule and a conscious meal planning, you are less likely to have eat erratically and have snacks high fat, high sugar yet low in nutritional value.
  3. Choose foods with high dietary fibre
    • Choosing high fibre foods like vegetables and whole grains increase the feeling of fullness.
    • Include vegetables in your main meals and have your fruits with skin together (like apple or pear) are ways to increase fibre intake too.
    • Include whole grains in meals. You can replace some white rice with brown or red rice. You can choose spaghetti, rice, potato, sweet potato and oats, etc.
  4. Reduce refined or processed foods

    Choose less refined or processed foods such as sausages, luncheon meat, cake, cream-filled biscuits, etc. These foods are high in fat, salt, sugar but low in fibre and other nutrients. Choose more fresh produce in your daily meals.