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Always Hungry? 5 Simple, Healthy Ingredients That Make Food More Filling

Ever finished a meal feeling hungry, unsatisfied and that perhaps something was missing? Introducing five fabulous ingredients that are sure to fix the problem!

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By far, my favourite addition to almost any meal. Avocado is a great source of healthy fats (mostly monounsaturated fat) and this is what makes avocado so filling. Fat in our meals slows down the rate at which food moves through the digestive tract, which means it takes longer to break down and this can help you to feel full. Being high in fat also means it’s high in calories – this can again, help to make your meal more filling. Be wary of your portion size though – 30g or ¼ of an avocado provides around 60 calories. Pop it on toast, serve with eggs, add it to a salad, include it in a sandwich or spread on some corn thins as a snack.



Almonds, cashews, macadamia, pistachio, brazil, walnuts, peanut butter and more! Similar to avocado, the high fat content in nuts make these a great addition to a main meal. These are mighty foods and you don’t need a lot to really boost your meals, making them more nutrient packed and helping you feel fuller for longer. Sprinkle on a smoothie bowl or toast, add them into salads and stir fries or crush them over veggies, fruit or yoghurt.



These are little superheroes in the food world. They are high in protein, high in fibre and high in “making-food-more-filling-ness”! The best part about legumes is that they often take on the flavour of the dish you are cooking so they are easy to sneak into so many meals. Add chickpeas to curries, lentils and kidney beans to spag bol, black beans into a burrito, cannellini beans to a salad and throw hummus (made with chickpeas) onto toast, pasta or roast vegies. A Mexican Morning Muffin is one of the yummiest ways to use legumes AND avocado… plus it will keep you going through the day!



One of the most convenient sources of fat and protein to keep you feeling full. Perfect for breakfast, lunch, dinner and snacks – eggs are so versatile. Boost your breakfast by adding it to a piece of toast or whip up an omelette; amp up your lunches and dinners by adding egg to your salad, pasta, stir fry or curry.



While veggies are relatively low in calories, especially compared to the foods above, the fibre that vegetables provide does wonders for making your meals more filling. Think of non-starchy vegetables as your go-to (broccoli, carrots, cauliflower, zucchini, capsicum, mushrooms, kale, baby spinach, etc). These are nutrient packed, take up a lot of room on your plate and in your stomach and brighten up any meal. Pop mushroom and spinach on toast, add kale to a smoothie, grate carrot or zucchini into pasta sauce, or add extra steamed veggies to just about any main meal!

Now we’re not saying you need to add ALL of these to every meal! Try adding one ingredient when you’re feeling like a little something extra, or a little more hungry than usual. We guarantee you’ll feel less “hangry” in no time!

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