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Hi <<First Name>>,

In this issue of our dietitians’ newsletter, we bring you tips and know how so you can keep aiming for your best health:

Why you may feel hungry after eating
NEW cookshop: Gut Health and its relation to multiple chronic diseases
How a shopping list can help you eat healthier
Join the ugly food revolution and save money
Warm up with Dr Sue Radd’s roasted vegetables on couscous with Moroccan dressing
Are you using a free grocery app on your smart phone?

Why Do I Feel Hungry After Eating?

Do you ever find yourself feeling like nothing seems to fill you up and you are still hungry after eating? Dietitian Aimee Van Der Veer explores some reasons why you may be feeling this way.

Did you eat enough?

If you find yourself feeling hungry after eating, consider first whether you are actually eating enough for your needs. There are many factors that influence our food requirement, including sleep, stress and physical activity. Therefore, our energy needs and how hungry we feel can fluctuate from day to day. Often, how much we think we need is also influenced by current diet culture and may not be nearly enough. This is where intuitive eating skills could help you decide how much and what types of food to eat at a given time.

Intuitive eating is a non-diet approach to eating that emphasises internal cues over external diet rules and focuses on trusting the body to make food choices. Ask your dietitian if you are interested in learning more about intuitive eating.

Was the meal satisfying?

The stretch of your stomach as food begins to fill it up signals satiety cues to the brain, switching off hunger hormones and making you feel full. However, while you may feel physically full from a meal, sometimes you may not feel totally satisfied.

At ‘comfortable fullness’, it may feel like you have a settled stomach. But satisfaction goes beyond physical sensation and describes the feeling when you’re no longer looking for something more – when what you eat hits the spot.

So, what makes a meal satisfying? A meal that contains a mix of healthy macronutrients: carbohydrates, proteins and fats. For example, this may look like a bowl of black rice, topped with a chickpea and pumpkin curry cooked in delicious extra virgin olive oil with a dollop of Greek yoghurt. The macronutrients in food are broken down into smaller components through digestion, and then play a role in signaling to the brain to turn off hunger cues and turn on fullness cues. That is why a balanced meal containing each macronutrient is so important for satiety – if you’re looking for a healthy and sustainable way to eat long-term.

Proteins and fats contribute to satiety as they remain in the stomach longer and take more time to digest. Some carbohydrate foods can also contribute to fullness, however the quality of the carbohydrate matters. Quality carbohydrate foods are those naturally high in fibre such as fruits, starchy vegetables, wholegrains and legumes. Such high fibre foods tend to be higher in volume but lower in energy (calories). Additionally, the fermentation of certain dietary fibre by good microbes in the gut sends signals to your brain telling it that you’re full.

Did you eat too fast or not wait long enough to reassess before having more?

A general rule is waiting around 20 minutes after a meal before going back for more. This allows time for your body to begin to digest the food, assess if it was enough and send the required signals to your brain. If you are still physically hungry after this time, your body is likely telling you that you may need to eat a little more.

Additionally, eating too fast or not chewing your food properly can affect your body’s ability to regulate hunger and fullness. Chewing your food adequately is the first step of digestion, where enzymes are released in your saliva to start breaking down carbohydrate in your food and tell your stomach that food is on the way.

Questions to ask yourself when you think you are hungry

How long was it since I last ate? If it has been more than 5 hours, it’s probably time for your next meal.
Did I plan my last meal so that it was satisfying? How can I plan the next meal better (if required), so there is a mix of foods providing healthy carbohydrates, proteins and fats?
Am I eating too fast at my meals generally, and not savouring my food?

Some of these concepts may be new to you or strategies you have already successfully used. Remember, if you are wanting to learn more about how to listen to your hunger and satiety signals or have other food related questions, our small team of Accredited Practising Dietitians is always happy to help you. Is it time for a nutrition review?

Quote

“Perhaps the best advice for distribution of macronutrients to control hunger is simply balance” - Barbara J. Rolls

What’s Cooking – Gut Health - The Inside Story of Your Most Under-rated Organ with Dr Sue Radd

We’re back by popular demand with another in-person cookshop! There won’t be many more in 2022.

Are you feeding your hungry microbiome for your best health?
The gut microbiome has now been linked to more than 105 different diseases and disorders so this cookshop is really important for everyone
Diet is the number 1 influencer of your microbiome
Learn the difference between probiotics, prebiotics and postbiotics
Discover why natural fibres from plant foods and fermented foods are keys to a healthy microbiome – and your best health!

Everyone can benefit from this event. You will hear the latest findings from nutrition research, which may just blow your mind and challenge how you are feeding yourself!

Enjoy a delicious tasting menu throughout the evening as well as take-home recipes and handouts.

When: Tuesday, 11th October 2022, 6.00 pm – 8:00 pm
Where: Nutrition & Wellbeing Clinic, Suite 10, 80 Cecil Ave, Castle Hill NSW 2154
Cost: $140 (includes tasting plates, recipes and more)

Find out more about our award winning cookshops here:
https://nwbc.com.au/cookshops/dates.html

Call our friendly receptionists NOW on 9899 5208 to book in. Seats will go fast! Leave a message if the clinic is unattended and we will get back to you as soon as possible.

Food Matters – Shopping Lists Promote Healthier Choices

Do you find yourself rushing to the supermarket but then wandering aimlessly wondering what to buy? A shopping list could help you buy the foods you really need to cook healthy meals. Read these tips from Dr Radd.
https://nwbc.com.au/columns/foodcolumn07_9.pdf

Food InFocus with Dr Sue Radd – Join the Ugly Food Revolution & Save Money on Your Groceries

Grocery prices are increasing. Are you feeling the strain on your back pocket? Have you considered buying more ‘ugly’ or ‘imperfect’ produce? Watch this short TV interview to learn how oddly shaped fruit n’ veg are just as nutritious and tasty and could save you 30-50% of usual costs!
https://vimeo.com/143197602?ref=tw-share

Recipe – Roasted Vegetables on Couscous with Moroccan Dressing

Winter is the perfect time to roast up various vegetables. Why not try using ‘imperfect’ varieties in this super delicious recipe from Dr Sue Radd’s Food as Medicine cookbook? If you don’t yet have this cookbook with 150 delicious recipes, you can see this recipe for free here:
https://foodasmedicine.cooking/roasted-vegetables/

Product Review – Free Grocery Apps for Your Smart Phone

Are you still scribbling down items you need to buy at the supermarket on the back of an envelope?

Did you know that there are free and paid for grocery apps – shopping lists - you can add to on the fly as you think of things, and share with your family? That way, whoever goes to the shops can access the latest, up-to-date wish list and make life easier for the whole family.

Some apps also allow you to store and organise your recipes.

Whatever their offerings, the best part is that you can stay in sync with your family or house mates and save time. We’ve found that it can be life changing.

Just search on Apple’s iOS App Store, Google’s Google Play store or other online app stores. We’ve been using the free version of Our Groceries Shopping List for the iPhone and it does the job nicely! But there are many other options you can also choose from to suit your personal needs.

If there is an app you particularly love, feel free to drop us a line. We’d love to hear suggestions from you that we can share.