When you’re trying to eat healthier, many times you’re decreasing the amount of food you eat in order to save on calories. You don’t want to only focus on the number of calories and not what kind of food you’re eating.

That can lead to increased hunger and temptation to veer from your healthy path. Luckily, there are three habits that you can adopt to make your meals more satisfying and keep you full between them.

Portion Control

Nutrition information labels contain suggested portion sizes, but haven’t we all just eyeballed a particular food and said to ourselves, “that looks like a cup,” or “I guess that’s four ounces”?

Weighing and measuring your food is an important tool for healthy eating. It can be dismaying to find that your guess is a lot more than the actual measurement.

MyNetDiary talks about how you get into the habit of exact measurements, though, you’ll find it a lot easier to estimate your portion amounts by sight.

Super Meal Planning

doTERRA describes how every meal needs protein and fiber. These two nutrients work together to help you feel satisfied longer and provide much-needed energy.

Protein also makes the bodies metabolism increase because it requires more energy to break it down. Plan to create a proper balance between carbs, proteins, and fat. Each has it’s important function in the body.

A junk food snack doesn’t seem so appealing when you know you have a well-balanced and tasty meal to look forward to eating later!

Eat a Variety of Produce

Fruits and vegetables not only contain a lot of nutrients and fiber, but they can also be eaten in volume. Not to mention that they help fill you up.

Have some raspberries (8 grams of fiber per cup) with your breakfast. Enjoy a big spinach salad for lunch and include some broccoli, with your dinner. Be open to trying out different types of produce and different ways to prepare it.

You might be surprised that something you thought that you didn’t like is really great cooked a certain way. Nutritious Life explains that the most filling vegetables are artichokes, broccoli, peas, carrots, and sweet potatoes.

Delicious and healthy vegetable and fruit recipes can be found all over the internet, so go ahead and try something new!

Healthy eating certainly doesn’t have to be boring, and planning your meals in advance is a great way to monitor what you eat.

Feel free to experiment with your meals and combine protein and fiber. Any way that you can imagine, to get the most from your food and keep hunger at bay!

For help in getting on the right track with your eating habits, let Lionheart APF assist you! Our nutritional coaching services will help you figure out exactly what you need to be eating.

Cody Rhinehart

Cody Rhinehart


Cody has been a coach since 2009 and has made it his lifes’ work, to help change peoples lives. He holds several certifications, ranging from Kettlebells and Crossfit, to Precision Nutrition and Certified Strength and Conditioning Coach.

His passion for this comes from his own life, after he was able to turn his life around drastically. One that was headed in the bad direction for 10 years.

He now applies the same habits and skills he learned there, into building long lasting health and fitness.