The 5 Best Foods to Eat to Fill You Up!

If your physician instructed you to lose weight to improve your health, it would be wise to achieve that goal without feeling like you’re starving all the time. It’s hard to stick to a nutrition plan if you’re miserable! A key step to reducing caloric intake and portions is to assure you are eating foods that fill you up and give you a sense of satiety. An important principle is to consume foods that are high in nutrient value, low in caloric content and effective in their ability to cause you to feel satisfied.

Here’s the Top Foods to Include in Your Nutrition Plan


They are full of nutrients, water content and most importantly, fiber, which provides that critical sense of satiety. It’s almost impossible to consume too many vegetables so make them the largest portion of your dietary consumption.


Eating protein-rich foods has been shown to increase our feelings of fullness. Try having some form of protein with each meal or snack whether it is almond butter, eggs, nuts, yogurt, and/or meat. 


Having a broth-based soup before dinner has shown to increase fullness and decrease the overall caloric intake of the meal.


A handful of unsalted nuts can curb cravings. Be careful not to overdue though as nuts contain a lot of calories so keep it to a small portion. 


Fruits are also full of nutrients, water content and fiber which will help to keep you full. Try to combine fruits with a protein to slow down absorption and keep you full longer such as fruit and yogurt, banana and almond butter, berries and chia pudding, cottage cheese and fruit etc. 

Other Helpful Tips


Drink adequate water throughout the day to help combat hunger. Strive to sip 100 ounces of water per day.

Balanced Nutrition

All macronutrients, carbohydrates, protein and fat, are important to overall health. Try to include each macronutrient at all meals. A balanced diet is key to satiety and health. 

Yours in health & fitness,
Sherri McMillan

Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at

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