How to fill up - not out!

By Pieta Cedaro (APD) Consultant Dietitian

One of the most common concerns I see with those embarking on a weight loss plan is the concern that they will starve. Given some of the ridiculous popular diet fads (e.g. The Grapefruit diet) I suppose such a concern is warranted. It is human nature to want to feel satiated - call it survival if you will.

Satiety is the feeling of fullness and satisfaction that we experience after eating.

While high fibre foods fill your stomach, on their own they do not always result in satisfying your hunger. Thus research has been conducted to determine which foods are the most satiating. The satiety - index was developed to rank the same energy (kilojoules or calories) containing portions of foods based on how filling they are. That is, the greater the score the more filling the food. A meal's nutrient composition, fibre content, physical form and sensory qualities (taste, texture, smell, how it looks) are all factors that govern how much food is typically eaten, the rate at which it is digested and some would argue most importantly how fast the hunger pangs return.

As you can see below croissants are only half as satisfying as white bread, while potatoes are more than three times as satisfying. However it doesn't mean that just because french fries and white pasta are equally as filling that they are equally as healthy! The numbers show that fruits, lean protein rich foods and wholegrain carbs are the top foods to fill up on.

In addition those foods with lower glycaemic index (GI) such as sweet potato, corn, popcorn, oats, bran based cereals, legumes such as soybeans, chick peas, baked beans, heavy wholegrain bread (e.g. soy and linseed), low fat yoghurt and milk and fruits such as pears, apples and oranges are also digested at a much slower rate thus keeping blood sugar levels stable and hunger at bay for longer periods.

Combining lean protein at meals and snacks further increases the feeling of satisfaction experienced after eating. Below are some examples of low GI, lean protein, high satiety combinations that should fill you up and minimize the risk of filling you out. It must be said however that many of us do not eat out of hunger but due to well established habits, emotions such as anxiety, anger, sadness and boredom, social situations, sensory stimulation (enjoy the taste of food) or fond memories we associate with certain foods.

So next time before you reach for something else to munch just take a few moments to actually think about how hungry you really are and whether or not it is food you need or perhaps a little stretching, someone to talk to, a trip down memory lane or just a good old hug - emotional eating is a sure fire way to gain weight.

Often I recommend taking a 5-10 minute break with a cup of coffee or an antioxidant rich cup of tea to reflect on whether or not it is the emotions or true hunger that is REALLY drawing you to the fridge. If it is the latter then by all means eat smart if not then deal with the emotions rather then masking them with a food fix.

Pieta Cedaro APD completed a Bachelor of Health Science (Nut & Diet) (Hons) at Queensland University of Technology in 2002. Since graduating Pieta has worked as a consultant accredited practicing dietitian/nutritionist for various companies such as Wesley Corporate Health, Xyris Software and food companies such as Yummies for Little Tummies.

As sole dietitian for Wesley Corporate Health's Peak Performance Program she has provided sports dietetic support to numerous athletes, from beginners through to elites, to optimise their training and race performance and also their long term health. In addition to sports nutrition, in her own private practice sees her counsel in areas such as irritable bowel syndrome, coeliac disease, eating disorders, and weight loss to name a few.

Currently Pieta is also completing a PhD on the intake of flavonoids (antioxidant plant compounds found in dark chocolate, red wine, tea, herbs and most fruit and vegetables) in women aged 40-80 years, and is passionate about optimizing the health and ageing process in women through good nutrition. She also writes for Triathlon and Multisport Magazine and is dietitian to Brad Beven and Rod Cedaro's Croc Squad triathlon training club.

In December 2008/January 2009 Pieta will be combining her love of good food and her nutrition know-how when she commences intimate cooking demonstrations and classes in a relaxed and fun manner at Mount Cooth-tha Brisbane. Topics will include gluten free eating, healthy vegetarian, low fat meals in minutes, lean Christmas treats, dieters desserts, low kilojoule dinner parties and healthy kids lunchboxes and parties. So watch this space for updates. Pieta can be contacted on 0422263103 or austri@ozemail.com.au.