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.vn-container{-webkit-box-align:center;-ms-flex-align:center;align-items:center;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-pack:justify;-ms-flex-pack:justify;justify-content:space-between;height:3rem;margin:0 auto;max-width:77.5rem;z-index:1}@media(min-width:64rem){.vn-wrapper .vn-container{height:4.6875rem}}.vn-wrapper .vn-container.lite{max-width:100%}@media(min-width:64rem){.vn-wrapper .vn-container.lite{height:3.5rem}}.vn-wrapper .vn-menu-btn{-webkit-box-align:center;-ms-flex-align:center;align-items:center;background:none;border:0;color:#fff;cursor:pointer;display:-webkit-box;display:-ms-flexbox;display:flex;height:100%;line-height:1;padding:0}.vn-wrapper .vn-menu-btn:not(.lite){margin-right:1.166875rem}@media(min-width:64rem){.vn-wrapper .vn-menu-btn:not(.lite){margin-right:0}}.vn-wrapper .vn-menu-btn i{font-size:2.25rem;width:2.25rem;overflow:hidden}.vn-wrapper .vn-menu-btn svg{fill:currentColor;pointer-events:none}.vn-wrapper .vn-menu-btn.vn-search 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.vn-logo-container .vn-logo img:not(.lite){width:7.25rem}}.vn-wrapper .vn-logo-container.with-program .vn-logo img{height:.875rem}@media(min-width:64rem){.vn-wrapper .vn-logo-container.with-program .vn-logo img{height:1.4375rem}}.vn-wrapper .vn-logo-container.with-program .vn-prog-logo img{height:.9375rem}@media(min-width:64rem){.vn-wrapper .vn-logo-container.with-program .vn-prog-logo img{height:1.5625rem}}.vn-wrapper .vn-links{background:#f9f9fc;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-orient:vertical;-webkit-box-direction:normal;-ms-flex-direction:column;flex-direction:column;height:calc(100vh - 3rem);left:-140vw;overflow:auto;padding:.5rem;position:fixed;top:3rem;-webkit-transition:left .5s ease;transition:left .5s ease;width:100%;z-index:100}@media(min-width:37.5rem){.vn-wrapper .vn-links{max-width:25rem}}@media(min-width:64rem){.vn-wrapper .vn-links.lite{height:calc(100vh - 3.5rem);top:3.5rem}}@media(min-width:64rem){.vn-wrapper 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.vn-menu-section{left:0;opacity:1;visibility:visible}}@media(min-width:81.25rem){.vn-wrapper .vn-links .vn-links-list:not(.lite)>li:not(:nth-child(7)){margin-right:1rem}}.vn-wrapper .vn-links .vn-menu-section{background:#f9f9fc;height:calc(100vh - 3rem);right:-140vw;overflow:auto;padding:0 1.5rem 6.25rem 1.5rem;position:fixed;top:3rem;-webkit-transition:all .5s ease;transition:all .5s ease;width:100%;z-index:10}.vn-wrapper .vn-links .vn-menu-section.lite{height:calc(100vh - 3.5rem);top:3.5rem}@media(min-width:37.5rem){.vn-wrapper .vn-links .vn-menu-section{max-width:25rem;left:-140vw;right:auto}.vn-wrapper .vn-links .vn-menu-section.open{left:0;right:auto}}.vn-wrapper .vn-links .vn-menu-section.open{right:0}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header{-webkit-box-align:center;-ms-flex-align:center;align-items:center;border-bottom:1px solid #c6cedb;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-pack:justify;-ms-flex-pack:justify;justify-content:space-between;padding:.75rem 0}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header h3{color:#1b1b1b;font-size:1.25rem;line-height:1;margin:0}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header a{color:#3557ff;font-weight:400;text-decoration:none}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header a img{margin-right:.5rem;width:.8125rem}.vn-wrapper .vn-links .vn-menu-section ul{margin:.75rem 0;list-style:none;padding:0}.vn-wrapper .vn-links .vn-menu-section ul li{font-size:1.125rem;font-weight:400}.vn-wrapper .vn-links .vn-menu-section ul li a{color:#1b1b1b;display:block;padding:.75rem 0;text-decoration:none}.vn-wrapper .vn-links .vn-menu-section ul li a:hover{color:#3557ff}.vn-wrapper .vn-links .vn-menu-section ul li hr{border:1px solid #c6cedb}@media(min-width:64rem){.vn-wrapper .vn-links .vn-menu-section:not(.lite){background:#fff;border-radius:0 0 5px 5px;border-top:0;left:-20px;margin-left:-3.75rem;max-width:none;height:auto;opacity:0;padding:1.875rem 2.875rem;position:absolute;top:4.6875rem;width:18.75rem;visibility:hidden}.vn-wrapper .vn-links .vn-menu-section:not(.lite) hr{display:none}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul{margin:0}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li{border-bottom:1px solid #c6cedb}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li:last-of-type{border-bottom:0}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li.vn-see-all a{-webkit-box-align:baseline;-ms-flex-align:baseline;align-items:baseline;color:#3557ff;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-pack:start;-ms-flex-pack:start;justify-content:flex-start}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li.vn-see-all a img{height:.75rem;margin-right:.5rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1{width:60.875rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul{-webkit-columns:4;-moz-columns:4;columns:4;-webkit-column-gap:2.875rem;-moz-column-gap:2.875rem;column-gap:2.875rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul li:nth-child(7),.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul li:nth-child(14),.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul li:nth-child(21){border-bottom:0}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3{width:35rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3 ul{-webkit-columns:2;-moz-columns:2;columns:2;-webkit-column-gap:2.875rem;-moz-column-gap:2.875rem;column-gap:2.875rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3 ul li:nth-child(8),.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3 ul li:nth-child(16){border-bottom:0}}@media(min-width:64rem)and (max-width:81.25rem){.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1{margin-left:-8.75rem}}.vn-wrapper .vn-links .vn-back{-webkit-box-align:center;-ms-flex-align:center;align-items:center;background:none;border:0;color:#3557ff;cursor:pointer;display:-webkit-box;display:-ms-flexbox;display:flex;padding:1rem 0}.vn-wrapper .vn-links .vn-back i{font-size:.75rem;margin-right:.3125rem}.vn-wrapper .vn-links .vn-actions{margin-top:1rem}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions:not(.lite){-webkit-box-align:center;-ms-flex-align:center;align-items:center;border-left:1px solid #cccce7;display:-webkit-box;display:-ms-flexbox;display:flex;margin:1.1875rem 0;padding-left:1.25rem}}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions:not(.lite).no-subscribe{border-left:none}}.vn-wrapper .vn-links .vn-actions:not(.lite).no-subscribe .vn-signin{padding-left:.9375rem}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions:not(.lite).no-subscribe .vn-signin{padding-left:0}}.vn-wrapper .vn-links .vn-actions .vn-signin{color:#3557ff;font-weight:600;padding:0 1.5rem;text-decoration:none}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions .vn-signin:not(.lite){-webkit-box-align:center;-ms-flex-align:center;align-items:center;color:#fff;display:-webkit-box;display:-ms-flexbox;display:flex;font-size:1.0625rem;padding:0;margin:0 .9375rem;-webkit-transition:all .3s ease;transition:all .3s ease}}.vn-wrapper .vn-links .vn-actions .vn-loggedin{background:none;border:0;color:#3557ff;font-weight:600;height:3rem;padding:0 1.5rem;text-decoration:none}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions .vn-loggedin:not(.lite){-webkit-box-align:center;-ms-flex-align:center;align-items:center;color:#fff;display:-webkit-box;display:-ms-flexbox;display:flex;font-size:0;padding:0;margin:0 1.25rem}.vn-wrapper .vn-links .vn-actions .vn-loggedin:not(.lite):before{background:url(//img.lb.wbmdstatic.com/webmd_static_vue/091e9c5e81e4870f/client/img/person.59072d56.svg) 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data-module-type="link-list"><ul class="webmd-breadcrumb breadcrumb" aria-label="Breadcrumb" data-metrics-module="brdcrmb"><li class="webmd-breadcrumb__item"><span class="webmd-breadcrumb__inner" role><a href="https://www.webmd.com/diet/default.htm" data-metrics-link="1">Diet & Weight Management</a></span><i class="webmd-breadcrumb__separator"></i></li><li class="webmd-breadcrumb__item"><span class="webmd-breadcrumb__inner" role><a href="https://www.webmd.com/diet/medical-reference/default.htm" data-metrics-link="2">Reference</a></span><i class="webmd-breadcrumb__separator"></i></li></ul><script type="application/ld+json">{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Diet & Weight Management","item":"https://www.webmd.com/diet/default.htm"},{"@type":"ListItem","position":2,"name":"Reference","item":"https://www.webmd.com/diet/medical-reference/default.htm"}]}</script></div></div><div class="webmd-row pane" style="" id="ContentPane30" tabindex="-1"><article class="article medref" data-chronicle="091e9c5e81e48710" data-e2e="dart-medref" data-page="1" data-module-type="dynamic-article" data-artid="091e9c5e82160927" style=""><script type="application/ld+json"></script><script type="application/ld+json">{"@context":"https://schema.org/","@type":"MedicalWebPage","mainEntityOfPage":"https://www.webmd.com/diet/what-is-a-balanced-diet","lastReviewed":"07/14/2023 00:00:00","reviewedBy":{"@type":"Person","name":"Kathleen M. Zelman, RD, LD, MPH"},"about":"Nutrition and Healthy Eating","datePublished":"04/08/2021 08:56:00","headline":"What Is a Balanced Diet?","author":{"@type":"Person","name":"WebMD Editorial Contributor"},"dateModified":"07/14/2023 00:00:00","publisher":{"@type":"Organization","name":"WebMD","logo":{"@type":"ImageObject","url":"https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/logos/webmd/web/webmd_logo_53x12.gif"}}}</script><div class="inner-article-container"><header><h1>What Is a Balanced Diet?</h1></header><div class="med-wrap"><div><div class="asset-med-rev"><div class="reviewer-info" data-chronicle="091e9c5e81e48710" data-e2e="asset-medical-review" data-metrics-module="rvdby-lnk"><span class="reviewer-photo-cont"><figure><img src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/biographies/zelman_kathleen_382x382.jpg?resize=51px:51px&output-quality=75" class="reviewer-photo"></figure></span><span class="reviewer-txt seperatorLine">Medically Reviewed by <a class="person" href="https://www.webmd.com/bio/kathleen-m-zelman" data-metrics-link="0">Kathleen M. Zelman, RD, LD, MPH</a><span class="no-link"></span><span class="revDate"> on July 14, 2023</span></span></div><div class="byline"><span><span class="authors" data-metrics-module="wrtnby-lnk">Written by <a href="https://www.webmd.com/bio/webmd-editorial-contributors" class="person" data-metrics-link="0">WebMD Editorial Contributor</a></span></span></div></div></div></div><aside class="oncology-article-nav" data-metrics-module="cwnav-art"><ul class="nav-items desktop"><li><a href="#091e9c5e82160927-1-2">Why Is a Balanced Diet Important?</a></li><li><a href="#091e9c5e82160927-1-3">Understanding Calories</a></li><li><a href="#091e9c5e82160927-1-5">Choosing a Balanced Diet</a></li><li><a href="#091e9c5e82160927-1-6">Foods to Avoid or Limit</a><div class="item-button"><a href="#"></a></div></li><li><a href="#091e9c5e82160927-2-8">The Six Core Food Elements</a></li><li><a href="#091e9c5e82160927-2-10">Rating Your Hunger</a></li><li><a href="#091e9c5e82160927-3-12">More Mindful Eating</a></li><li><a href="#091e9c5e82160927-4-13">Deal With Your Hunger</a></li><li><a href="#091e9c5e82160927-4-14">Five Foods to Try</a></li><li class="item-button"></li></ul></aside><div class="reading-wrapper"><div class="readtime"><span>7 min read</span></div><div id="audio-placeholder-091e9c5e82160927"></div></div><div class="article__body" data-metrics-module="embd-lnk"><div class="article-page active-page" data-page="1"><section><p>When you eat a balanced diet, you give your body the nutrients it needs for healthy functioning. A balanced diet has the right proportion of minerals, vitamins, other essential nutrients, and optimal calories for your body’s makeup.</p><p>A balanced diet features foods from the following core elements:</p><ul><li>‌Proteins</li><li>Fruits</li><li>Vegetables</li><li>Grains</li><li>Fats/oils</li><li>‌Dairy</li></ul></section><section><h2 class="jumplink-headers" id="091e9c5e82160927-1-2">Why Is a Balanced Diet Important?</h2><p>A balanced diet helps you maintain good health throughout your life and reduces the risks of developing chronic health conditions and diseases.</p><div id="art-091e9c5e82160927-em-image-1" class="em-mod-image" ref="art-091e9c5e82160927-em-image-1"> <aside data-e2e="ia-image" align="left" class="ia-module-container ia-image landscape " data-metric-module="ia-img-soc"> <figure> <div class="main"> <img src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/article_thumbnails/features/cm_aff_pso_drop_the_sourdough_10_gf_foods_features/1800x1200_cm_aff_pso_drop_the_sourdough_10_gf_foods_features.jpg" alt="photo of woman eating healthy salad"/> </div> <figcaption> <p class="module_description" > Eating a salad is healthy and nutritious. (Photo credit: Leland Bobbe/Getty Images) </p> </figcaption> </figure> </aside> </div><p>When you have a <a href="https://www.webmd.com/diet/features/missing-nutrients-in-your-food#1">poor diet</a>, you function at less optimal levels and may experience bouts of infection, fatigue, brain fog, or other health conditions.</p><p>Some of the leading causes of death, including heart disease, type 2 diabetes, cancer, and stroke, have a strong connection with a poor diet.</p></section><section><h2 class="jumplink-headers" id="091e9c5e82160927-1-3">Understanding Calories</h2><p>The foods you eat contain a certain number of calories. Rather than a physical component, <a href="https://www.webmd.com/diet/calorie-deficit" id="dd30b906-d654-463e-9fdf-ba4aa63c47d4;medical_reference">calories</a> are a measure of how much energy your body gains when it breaks down and metabolizes the food.<strong>‌</strong></p></section><section> <p><span lang="EN-US">The number of calories your body needs depends on your age, gender, and activity level.</span></p><p><span lang="EN-US">In general, men need more calories than women. Children need fewer calories than adolescents, whereas young adults aged 14-30 require the most calories of all age ranges. Caloric needs decline as you move through adulthood, so an older adult aged 85 would need fewer calories than an adult aged 50.</span></p></section><section><h2 class="jumplink-headers" id="091e9c5e82160927-1-5">Choosing a Balanced Diet</h2><p>Opt for nutrient-dense <a href="https://www.webmd.com/healthy-aging/ss/slideshow-best-foods-as-you-age">whole foods</a> that provide the most nutritional value for the number of calories created. This ensures that your body processes high-quality components and fuels you for the long term.</p><p>High-quality foods have a variety of nutrients:</p><ul><li>Vitamins</li><li>Minerals</li><li>Fiber</li><li>Healthy fats</li><li>Carbohydrates</li><li>Protein</li><li>Other components such as <a href="https://www.webmd.com/diet/health-benefits-antioxidants" id="4f223887-caba-4c06-ad0b-1aee7b9d2007;medical_reference">antioxidants</a></li></ul></section><section><h2 class="jumplink-headers" id="091e9c5e82160927-1-6">Foods to Avoid or Limit</h2><p>To avoid <a href="https://www.webmd.com/diet/features/beware-empty-calories#1">empty calories</a>, limit your intake of foods considered nutrient-poor. Examples of this broad range of foods include:</p><ul><li>Highly processed foods</li><li>Refined grains</li><li>Refined sugars</li><li>Sweetened drinks</li><li>Red and processed meats</li><li>Saturated and trans fats</li><li>High-glycemic foods</li></ul></section><section> <p><span lang="EN-US">You should also limit your intake of salt and added sugars. Too much </span><a href="https://www.webmd.com/diet/foods-high-in-sodium#1"><span lang="EN-US">sodium</span></a><span lang="EN-US"> can increase blood pressure and risks for heart disease and stroke, whereas too much sugar can increase risks for tooth decay and obesity.</span></p><p><span lang="EN-US">Alcoholic beverages affect cholesterol, triglyceride, and insulin levels. They can also increase risks for liver inflammation or scarring, elevated blood pressure, weight gain, or even some types of cancer.</span></p></section></div><div class="article-page " data-page="2"><section><h2 class="jumplink-headers" id="091e9c5e82160927-2-8">The Six Core Food Elements</h2><p>A balanced diet starts with the right ratios of foods from the six core elements:</p><p><strong>Proteins</strong></p><p><a href="https://www.webmd.com/diet/benefits-protein#1">Proteins</a> should make up ¼ of your plate or about 5.5 ounces each day. Choose lean red meats, seafood, poultry, eggs, nuts, beans, lentils, and seeds.</p><p><strong>Fruits</strong></p><p>Fruits should make up ¼ of your plate, or about 2 cups a day. Choose dried, fresh, or frozen fruits, but remember that dried fruits are more concentrated in natural sugars. Fruit juices have high sugar levels and should not be a major part of your diet. Also consider a variety of fruit colors to get the most nutrients.</p></section><section><pagebreak /> <p><strong>Vegetables</strong></p><p>Vegetables should account for ¼ of your plate if you’re eating fruits as well. Otherwise, they should fill ½ of your plate and be equivalent to 2.5-3.5 cups each day. When you choose <a href="https://www.webmd.com/diet/health-benefits-red-orange-vegetables#1">vegetables</a>, select from different subgroups to enjoy the most benefits.</p><p>Subgroups include:</p><ul><li>Dark green vegetables</li><li>Red and orange vegetables</li><li>Legumes</li><li>Starchy vegetables</li><li>Other vegetables</li></ul><p><strong>Grains</strong></p><p>Grains should take up ¼ of your plate and add up to about 6 ounces per day. Your grains should come from whole grains wherever possible including:</p><ul><li>Buckwheat</li><li>Oats</li><li>Dark rye</li><li>Quinoa</li><li>Whole-grain cornmeal</li><li>Wild or brown rice</li><li>Whole wheat</li><li>Bulgur</li><li>Amaranth</li></ul><p><strong>Fats/Oils</strong></p><p><span lang="EN-US">Although some fat is essential for a </span><a href="https://www.webmd.com/diet/ss/slideshow-healthy-fat-foods"><span lang="EN-US">healthy diet</span></a><span lang="EN-US">, the type and quality available vary. Choose healthy unsaturated oils such as extra virgin olive oil, sunflower oil, and safflower oil, and limit your intake to about 27 grams a day. Foods rich in healthy fats include chia seeds, ground flax, avocado, nuts, seeds, and fish.</span></p><p><strong>Dairy</strong></p><p><a href="https://www.webmd.com/food-recipes/dairy-foods-chart">Dairy</a> has essential nutrients <span lang="EN-US">such as calcium for strong teeth and bones. Aim for 3 cups a day from low-fat or fat-free products such as milk, yogurt, cheese, kefir, and buttermilk.</span></p><p>A healthy diet gives you energy and all the nutrition your body needs. Talk to your doctor if you’re having trouble maintaining a healthy diet or with eating certain foods.</p></section><section><h2 class="jumplink-headers" id="091e9c5e82160927-2-10">Rating Your Hunger</h2><p dir="ltr"><span>When you sit down to eat a meal, you want to be hungry, but not ravenous. (Letting your blood sugar get so low that you feel ravenous often leads to binge eating.) And your goal is to stop when you're comfortably full.</span></p></section></div><div class="article-page " data-page="3"><section> <p dir="ltr"><span>To get into the habit of evaluating your hunger, rate your </span><a href="https://www.webmd.com/diet/reasons-always-hungry" id="4707989d-7cf5-4b88-9522-954d69606fd8;medical_reference">hunger</a><span> and satisfaction level before and after every meal. Here's a numerical scale you could use:</span></p><p><span lang="EN-US">0: Ravenously hungry, salivating</span></p><p><span lang="EN-US">1: Hungry, belly growling</span></p><p><span lang="EN-US">2: Mildly hungry; you may need a light snack to hold you over, but you could hold out a little longer</span></p><p><span lang="EN-US">3: Satisfied; don't need to eat anymore</span></p><p><span lang="EN-US">4: More than satisfied; overate</span></p><p><span lang="EN-US">5: Stuffed like a Thanksgiving turkey</span></p><p dir="ltr"><span>And whenever you're about to run to the kitchen or break room or detour to the nearest drive-thru, ask yourself these questions first:</span></p><ul><li><span>When was the last time I ate? If it was less than 2-3 hours ago, you're probably not feeling real hunger.</span></li><li><span>Could a small, nutritious, fiber-rich snack tide you over until the next meal?</span></li><li><span>Can you drink a glass of water and wait 20 minutes?</span></li></ul><p dir="ltr"><span lang="EN-US">If you find that you don't easily recognize the signs of hunger, schedule your meals and snacks. Divide your eating plan into several small meals, spaced every 3-4 hours. Rate your hunger each time you sit down to eat, and try to become more aware of what real hunger feels like.</span></p></section><section><h2 class="jumplink-headers" id="091e9c5e82160927-3-12">More Mindful Eating</h2><p dir="ltr"><span>Most of us wolf down our food without really tasting it from time to time. Do you suffer from "eating amnesia" when the hand-to-mouth activity becomes automatic</span><span lang="EN-US">—</span><span>usually in front of the television or while reading a book? Bad habits are hard to break, but if you want to control what you eat, you must become more mindful of everything you put into your </span><a href="https://www.webmd.com/oral-health/ss/slideshow-mouth-problems"><span>mouth</span></a><span>.</span></p><p dir="ltr"><span>It helps to slow down and enjoy your meals. Sit down, turn off the television, and create a peaceful environment free of distractions to enjoy your meals.</span></p><p dir="ltr"><span>Remember that the first few bites are always the best (your taste buds soon become less sensitized to the chemicals in food that makes it taste so good). Focus on the quality of the food, not the quantity. Be mindful of each mouthful, and appreciate the food's flavors, aromas, and textures.</span></p><p dir="ltr"><span>Enjoying leisurely meals gives your </span><a href="https://www.webmd.com/pain-management/abdominal-pain-causes-treatments" id="70da0574-a1f3-47ff-8f10-130dcb14fb9a;medical_reference">stomach</a><span> time to signal to your brain that you are comfortably full. Put your fork down between bites, sip water, and enjoy conversation while you dine.</span></p></section></div><div class="article-page " data-page="4"><section><h2 class="jumplink-headers" id="091e9c5e82160927-4-13">Deal With Your Hunger</h2><p><span lang="EN-US">Here are some more tips to help you get in touch with real hunger:</span></p><ul><li><span lang="EN-US">Exercise </span><a href="https://www.webmd.com/diet/control-portion-size"><span lang="EN-US">portion control</span></a><span lang="EN-US">. The old expression "your eyes are bigger than your stomach" may be sage advice. Researchers have found that the more food you're served, the more you're likely to eat. The theory is that the environmental cues of portion size override the body's cues of satisfaction.</span></li><li><span lang="EN-US">Eat foods that are bulked up with water or air, which gives them more volume and makes them more satisfying. Increasing the bulk in your meals helps fill your belly, signals satiety to your </span><a href="https://www.webmd.com/brain/video/brain-training"><span lang="EN-US">brain</span></a><span lang="EN-US">, and allows you to feel full on fewer calories. Broth-based soups, stews, hot cereals, and cooked grains are good examples of foods that go the distance.</span></li><li><span lang="EN-US">Fiber can help satisfy hunger and reduce appetite. Choose high-fiber foods such as fruits, vegetables, legumes, popcorn, and whole grains. Starting a meal with a large salad can help you eat fewer calories during the meal because of the fiber and water content of greens and vegetables. Also, keep in mind that fresh fruits have more fiber and water than dried ones.</span></li><li><span lang="EN-US">Avoid the buffet line. When there are lots of choices, most people eat more. Keep it simple, limit the number of courses, and fill up on high-fiber foods first.</span></li><li><span lang="EN-US">Include lean protein in your meals and snacks to help them last longer in your stomach. A handful of nuts, some low-fat dairy, soy protein, or lean meat, fish, or chicken will tide you over for hours.</span></li></ul></section><section><h2 class="jumplink-headers" id="091e9c5e82160927-4-14">Five Foods to Try</h2><p><span lang="EN-US">Here are some foods that can help keep you full longer:</span></p><ol><li><span lang="EN-US">Soup. Start with a broth-based soup (rather than higher-calorie cream soups). Add your favorite cut-up veggies, plus a protein such as beans, chicken, or fish, so you have all the elements of an energy-dense, satisfying meal.</span></li><li><span lang="EN-US">Smoothies. If they're made with low-fat yogurt and loads of fruit and vegetables, you're getting protein, fiber, and </span><a href="https://www.webmd.com/drugs/2/drug-1575/calcium+oral/details"><span lang="EN-US">calcium</span></a><span lang="EN-US">. Smoothies have become a nutritional mainstay.</span></li><li><span lang="EN-US">Pasta primavera. Start with whole wheat pasta, and then, add a bunch of your favorite sautéed veggies. The more you increase the proportion of vegetables to pasta, the greater the satiety. Studies show that the more veggies you add, the fuller you'll feel.</span></li><li><span lang="EN-US">Popcorn. It's truly energy dense, plus there's the volume effect. If you have air-popped popcorn (and don't add fat to it), you get a huge amount. Experts say that's a good thing because it gives you lots of sensory satisfaction. There's research showing that the perception of eating a whole lot can trick the system to feel full.</span></li><li><span lang="EN-US">Big salads. A meal-sized salad needs with a protein like grated cheddar cheese, tofu , beans, or nuts, with a low-fat dressing.</span></li></ol></section></div><div class="article-page " data-page="5"><section> <p><span lang="EN-US">Also, studies show that fish provides more satiety than chicken or beef. The type of protein in fish is what makes the difference. Veggies, such as sweet potatoes, white potatoes (with the skin), a handful of carrots, and whole-grain </span><a href="https://www.webmd.com/parenting/raising-fit-kids/food/slideshow-not-boring-breakfasts"><span lang="EN-US">breakfast</span></a><span lang="EN-US"> cereals or bread, are also satisfying.</span></p><p><span lang="EN-US">Tomatoes are water-intensive, so they are high on the satisfaction scale. For a snack, combine a sliced tomato and a few pretzels—plus a drizzle of balsamic vinegar or olive oil on the tomato. It will have far more staying power than pretzels alone.</span></p><p><span lang="EN-US">But beware of peanut butter—although it definitely helps keep hunger pains under control, there's the big risk of eating too much. Just a light smear on a bagel or apple is all you need. 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Chan School of Public Health: “Alcohol: Balancing Risks and Benefits,” “Healthy Eating Plate,” “The Best Diet: Quality Counts.”</p><p>National Health Service: “Fat: the facts.”</p><p><i>The Lancet</i>: “Health effects of dietary risks in 195 countries, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017.”</p><p>United States Department of Agriculture (USDA): “Dietary Guidelines for Americans, 2020-2025.”</p><p>Barbara Rolls, The Volumetrics Weight-Control Plan, 2003.</p><p>Althea Zanecosky, MS, RD, spokeswoman, American Dietetic Association.</p><p>Photo credit: Leland Bobbe/Getty Images</p><p> </p><p> </p></div></div></div><div class="asset-footer-bottom"><a href="https://www.webmd.com/about-webmd-policies/about-privacy-policy" class="asset-footer-policy"> View privacy policy, copyright and trust info </a></div><div class="asset-footer-bottom-share"><div class="module module-social-share-footer" data-e2e="social-sharebar"><div class="socialshare-container" 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She is an advisor for Vitafusion.\u003C\u002Fp\u003E"},"person_photo":{"directive":"imageurl","_chronic_id":"2dd0a8b9-dfdd-495f-ace1-cf68e5babec2","path":"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fbiographies\u002Fzelman_kathleen_382x382.jpg","object_type":"wbmd_cons_img"},"related_links_header":"","related_links_text":{"#cdata-section":""}}}},"wbmd_person_suffix_group":{"wbmd_person_suffix":[{"object_type":"wbmd_lookup","wbmd_lookup_type":"person_suffix","wbmd_storage_val":"63","wbmd_disp_nm":"RD"},{"object_type":"wbmd_lookup","wbmd_lookup_type":"person_suffix","wbmd_storage_val":"40","wbmd_disp_nm":"LD"},{"object_type":"wbmd_lookup","wbmd_lookup_type":"person_suffix","wbmd_storage_val":"51","wbmd_disp_nm":"MPH"}]},"name":"Kathleen M. Zelman, RD, LD, MPH","photo":"https:\u002F\u002Fimg.lb.wbmdstatic.com\u002Fvim\u002Flive\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fbiographies\u002Fzelman_kathleen_382x382.jpg","bioUrl":"https:\u002F\u002Fwww.webmd.com\u002Fbio\u002Fkathleen-m-zelman","intro":"","header":""},"wbmd_prim_revw_dt":"07\u002F14\u002F2023 00:00:00","wbmd_orig_pub_dt":"04\u002F08\u002F2021 08:56:00","wbmd_first_live_dt":"04\u002F08\u002F2021 01:00:00","wbmd_c_sec_med_revw_dt":"","wbmd_suppress_infinite":"0"}},"module_data":{"content_section":{"cons_health_ref":{"title":"What Is a Balanced Diet?","section_groups":{"#cdata-section":"\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"1\" \u002F\u003E\u003Cpagebreak type=\"desktop\" order=\"1\" \u002F\u003E\u003Csection_header\u003E\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003EWhen you eat a balanced diet, you give your body the nutrients it needs for healthy functioning. A balanced diet has the right proportion of minerals, vitamins, other essential nutrients, and optimal calories for your body’s makeup.\u003C\u002Fp\u003E\u003Cp\u003EA balanced diet features foods from the following core elements:\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli\u003E‌Proteins\u003C\u002Fli\u003E\u003Cli\u003EFruits\u003C\u002Fli\u003E\u003Cli\u003EVegetables\u003C\u002Fli\u003E\u003Cli\u003EGrains\u003C\u002Fli\u003E\u003Cli\u003EFats\u002Foils\u003C\u002Fli\u003E\u003Cli\u003E‌Dairy\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Csection_header\u003EWhy Is a Balanced Diet Important?\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003EA balanced diet helps you maintain good health throughout your life and reduces the risks of developing chronic health conditions and diseases.\u003C\u002Fp\u003E\u003Cembeded_module class=\"wbmdembededmodule cke_widget_inline\" align=\"left\" suppress_from_site=\"false\" suppress_from_fed=\"false\" suppress_share=\"true\" thumbnail=\"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticle_thumbnails\u002Ffeatures\u002Fcm_aff_pso_drop_the_sourdough_10_gf_foods_features\u002F1800x1200_cm_aff_pso_drop_the_sourdough_10_gf_foods_features.jpg\" _chronic_id=\"39b7c093-4e77-467d-949f-59e6f25ca3d3\" asset_title=\"\" asset_description=\"Eating a salad is healthy and nutritious. (Photo credit: Leland Bobbe\u002FGetty Images) \" module_title=\"\" module_description=\"\" link_out_url=\"\" link_out_position=\"\" type=\"image\" height=\"1200\" width=\"1800\" alt=\"photo of woman eating healthy salad\" aspen_id=\"39b7c093-4e77-467d-949f-59e6f25ca3d3\"\u003E\u003C\u002Fembeded_module\u003E\u003Cp\u003EWhen you have a \u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fdiet\u002Ffeatures\u002Fmissing-nutrients-in-your-food#1\"\u003Epoor diet\u003C\u002Fa\u003E, you function at less optimal levels and may experience bouts of infection, fatigue, brain fog, or other health conditions.\u003C\u002Fp\u003E\u003Cp\u003ESome of the leading causes of death, including heart disease, type 2 diabetes, cancer, and stroke, have a strong connection with a poor diet.\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Csection_header\u003EUnderstanding Calories\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003EThe foods you eat contain a certain number of calories. Rather than a physical component, \u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fdiet\u002Fcalorie-deficit\" id=\"dd30b906-d654-463e-9fdf-ba4aa63c47d4;medical_reference\"\u003Ecalories\u003C\u002Fa\u003E are a measure of how much energy your body gains when it breaks down and metabolizes the food.\u003Cstrong\u003E‌\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"2\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EUnderstanding Calories continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN-US\"\u003EThe number of calories your body needs depends on your age, gender, and activity level.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN-US\"\u003EIn general, men need more calories than women. Children need fewer calories than adolescents, whereas young adults aged 14-30 require the most calories of all age ranges. Caloric needs decline as you move through adulthood, so an older adult aged 85 would need fewer calories than an adult aged 50.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Csection_header\u003EChoosing a Balanced Diet\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003EOpt for nutrient-dense \u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fhealthy-aging\u002Fss\u002Fslideshow-best-foods-as-you-age\"\u003Ewhole foods\u003C\u002Fa\u003E that provide the most nutritional value for the number of calories created. This ensures that your body processes high-quality components and fuels you for the long term.\u003C\u002Fp\u003E\u003Cp\u003EHigh-quality foods have a variety of nutrients:\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli\u003EVitamins\u003C\u002Fli\u003E\u003Cli\u003EMinerals\u003C\u002Fli\u003E\u003Cli\u003EFiber\u003C\u002Fli\u003E\u003Cli\u003EHealthy fats\u003C\u002Fli\u003E\u003Cli\u003ECarbohydrates\u003C\u002Fli\u003E\u003Cli\u003EProtein\u003C\u002Fli\u003E\u003Cli\u003EOther components such as \u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fdiet\u002Fhealth-benefits-antioxidants\" id=\"4f223887-caba-4c06-ad0b-1aee7b9d2007;medical_reference\"\u003Eantioxidants\u003C\u002Fa\u003E\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Csection_header\u003EFoods to Avoid or Limit\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003ETo avoid \u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fdiet\u002Ffeatures\u002Fbeware-empty-calories#1\"\u003Eempty calories\u003C\u002Fa\u003E, limit your intake of foods considered nutrient-poor. Examples of this broad range of foods include:\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli\u003EHighly processed foods\u003C\u002Fli\u003E\u003Cli\u003ERefined grains\u003C\u002Fli\u003E\u003Cli\u003ERefined sugars\u003C\u002Fli\u003E\u003Cli\u003ESweetened drinks\u003C\u002Fli\u003E\u003Cli\u003ERed and processed meats\u003C\u002Fli\u003E\u003Cli\u003ESaturated and trans fats\u003C\u002Fli\u003E\u003Cli\u003EHigh-glycemic foods\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"3\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EFoods to Avoid or Limit continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN-US\"\u003EYou should also limit your intake of salt and added sugars. Too much \u003C\u002Fspan\u003E\u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fdiet\u002Ffoods-high-in-sodium#1\"\u003E\u003Cspan lang=\"EN-US\"\u003Esodium\u003C\u002Fspan\u003E\u003C\u002Fa\u003E\u003Cspan lang=\"EN-US\"\u003E can increase blood pressure and risks for heart disease and stroke, whereas too much sugar can increase risks for tooth decay and obesity.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN-US\"\u003EAlcoholic beverages affect cholesterol, triglyceride, and insulin levels. They can also increase risks for liver inflammation or scarring, elevated blood pressure, weight gain, or even some types of cancer.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"desktop\" order=\"2\" \u002F\u003E\u003Csection_header\u003EThe Six Core Food Elements\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003EA balanced diet starts with the right ratios of foods from the six core elements:\u003C\u002Fp\u003E\u003Cp\u003E\u003Cstrong\u003EProteins\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fdiet\u002Fbenefits-protein#1\"\u003EProteins\u003C\u002Fa\u003E should make up ¼ of your plate or about 5.5 ounces each day. Choose lean red meats, seafood, poultry, eggs, nuts, beans, lentils, and seeds.\u003C\u002Fp\u003E\u003Cp\u003E\u003Cstrong\u003EFruits\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E\u003Cp\u003EFruits should make up ¼ of your plate, or about 2 cups a day. Choose dried, fresh, or frozen fruits, but remember that dried fruits are more concentrated in natural sugars. Fruit juices have high sugar levels and should not be a major part of your diet. Also consider a variety of fruit colors to get the most nutrients.\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"4\" \u002F\u003E\u003Cpagebreak \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EThe Six Core Food Elements continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cstrong\u003EVegetables\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E\u003Cp\u003EVegetables should account for ¼ of your plate if you’re eating fruits as well. Otherwise, they should fill ½ of your plate and be equivalent to 2.5-3.5 cups each day. When you choose \u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fdiet\u002Fhealth-benefits-red-orange-vegetables#1\"\u003Evegetables\u003C\u002Fa\u003E, select from different subgroups to enjoy the most benefits.\u003C\u002Fp\u003E\u003Cp\u003ESubgroups include:\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli\u003EDark green vegetables\u003C\u002Fli\u003E\u003Cli\u003ERed and orange vegetables\u003C\u002Fli\u003E\u003Cli\u003ELegumes\u003C\u002Fli\u003E\u003Cli\u003EStarchy vegetables\u003C\u002Fli\u003E\u003Cli\u003EOther vegetables\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003Cp\u003E\u003Cstrong\u003EGrains\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E\u003Cp\u003EGrains should take up ¼ of your plate and add up to about 6 ounces per day. Your grains should come from whole grains wherever possible including:\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli\u003EBuckwheat\u003C\u002Fli\u003E\u003Cli\u003EOats\u003C\u002Fli\u003E\u003Cli\u003EDark rye\u003C\u002Fli\u003E\u003Cli\u003EQuinoa\u003C\u002Fli\u003E\u003Cli\u003EWhole-grain cornmeal\u003C\u002Fli\u003E\u003Cli\u003EWild or brown rice\u003C\u002Fli\u003E\u003Cli\u003EWhole wheat\u003C\u002Fli\u003E\u003Cli\u003EBulgur\u003C\u002Fli\u003E\u003Cli\u003EAmaranth\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003Cp\u003E\u003Cstrong\u003EFats\u002FOils\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN-US\"\u003EAlthough some fat is essential for a \u003C\u002Fspan\u003E\u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fdiet\u002Fss\u002Fslideshow-healthy-fat-foods\"\u003E\u003Cspan lang=\"EN-US\"\u003Ehealthy diet\u003C\u002Fspan\u003E\u003C\u002Fa\u003E\u003Cspan lang=\"EN-US\"\u003E, the type and quality available vary. Choose healthy unsaturated oils such as extra virgin olive oil, sunflower oil, and safflower oil, and limit your intake to about 27 grams a day. Foods rich in healthy fats include chia seeds, ground flax, avocado, nuts, seeds, and fish.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cstrong\u003EDairy\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Ffood-recipes\u002Fdairy-foods-chart\"\u003EDairy\u003C\u002Fa\u003E has essential nutrients \u003Cspan lang=\"EN-US\"\u003Esuch as calcium for strong teeth and bones. Aim for 3 cups a day from low-fat or fat-free products such as milk, yogurt, cheese, kefir, and buttermilk.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003EA healthy diet gives you energy and all the nutrition your body needs. Talk to your doctor if you’re having trouble maintaining a healthy diet or with eating certain foods.\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"5\" \u002F\u003E\u003Csection_header\u003ERating Your Hunger\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EWhen you sit down to eat a meal, you want to be hungry, but not ravenous. (Letting your blood sugar get so low that you feel ravenous often leads to binge eating.) And your goal is to stop when you're comfortably full.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"desktop\" order=\"3\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003ERating Your Hunger continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003ETo get into the habit of evaluating your hunger, rate your \u003C\u002Fspan\u003E\u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fdiet\u002Freasons-always-hungry\" id=\"4707989d-7cf5-4b88-9522-954d69606fd8;medical_reference\"\u003Ehunger\u003C\u002Fa\u003E\u003Cspan\u003E and satisfaction level before and after every meal. Here's a numerical scale you could use:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN-US\"\u003E0: Ravenously hungry, salivating\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN-US\"\u003E1: Hungry, belly growling\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN-US\"\u003E2: Mildly hungry; you may need a light snack to hold you over, but you could hold out a little longer\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN-US\"\u003E3: Satisfied; don't need to eat anymore\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN-US\"\u003E4: More than satisfied; overate\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN-US\"\u003E5: Stuffed like a Thanksgiving turkey\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EAnd whenever you're about to run to the kitchen or break room or detour to the nearest drive-thru, ask yourself these questions first:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli\u003E\u003Cspan\u003EWhen was the last time I ate? If it was less than 2-3 hours ago, you're probably not feeling real hunger.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan\u003ECould a small, nutritious, fiber-rich snack tide you over until the next meal?\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan\u003ECan you drink a glass of water and wait 20 minutes?\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan lang=\"EN-US\"\u003EIf you find that you don't easily recognize the signs of hunger, schedule your meals and snacks. Divide your eating plan into several small meals, spaced every 3-4 hours. Rate your hunger each time you sit down to eat, and try to become more aware of what real hunger feels like.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"6\" \u002F\u003E\u003Csection_header\u003EMore Mindful Eating\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EMost of us wolf down our food without really tasting it from time to time. Do you suffer from \"eating amnesia\" when the hand-to-mouth activity becomes automatic\u003C\u002Fspan\u003E\u003Cspan lang=\"EN-US\"\u003E—\u003C\u002Fspan\u003E\u003Cspan\u003Eusually in front of the television or while reading a book? Bad habits are hard to break, but if you want to control what you eat, you must become more mindful of everything you put into your \u003C\u002Fspan\u003E\u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Foral-health\u002Fss\u002Fslideshow-mouth-problems\"\u003E\u003Cspan\u003Emouth\u003C\u002Fspan\u003E\u003C\u002Fa\u003E\u003Cspan\u003E.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EIt helps to slow down and enjoy your meals. Sit down, turn off the television, and create a peaceful environment free of distractions to enjoy your meals.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003ERemember that the first few bites are always the best (your taste buds soon become less sensitized to the chemicals in food that makes it taste so good). Focus on the quality of the food, not the quantity. Be mindful of each mouthful, and appreciate the food's flavors, aromas, and textures.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EEnjoying leisurely meals gives your \u003C\u002Fspan\u003E\u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fpain-management\u002Fabdominal-pain-causes-treatments\" id=\"70da0574-a1f3-47ff-8f10-130dcb14fb9a;medical_reference\"\u003Estomach\u003C\u002Fa\u003E\u003Cspan\u003E time to signal to your brain that you are comfortably full. Put your fork down between bites, sip water, and enjoy conversation while you dine.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"7\" \u002F\u003E\u003Cpagebreak type=\"desktop\" order=\"4\" \u002F\u003E\u003Csection_header\u003EDeal With Your Hunger\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN-US\"\u003EHere are some more tips to help you get in touch with real hunger:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli\u003E\u003Cspan lang=\"EN-US\"\u003EExercise \u003C\u002Fspan\u003E\u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fdiet\u002Fcontrol-portion-size\"\u003E\u003Cspan lang=\"EN-US\"\u003Eportion control\u003C\u002Fspan\u003E\u003C\u002Fa\u003E\u003Cspan lang=\"EN-US\"\u003E. The old expression \"your eyes are bigger than your stomach\" may be sage advice. Researchers have found that the more food you're served, the more you're likely to eat. The theory is that the environmental cues of portion size override the body's cues of satisfaction.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan lang=\"EN-US\"\u003EEat foods that are bulked up with water or air, which gives them more volume and makes them more satisfying. Increasing the bulk in your meals helps fill your belly, signals satiety to your \u003C\u002Fspan\u003E\u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fbrain\u002Fvideo\u002Fbrain-training\"\u003E\u003Cspan lang=\"EN-US\"\u003Ebrain\u003C\u002Fspan\u003E\u003C\u002Fa\u003E\u003Cspan lang=\"EN-US\"\u003E, and allows you to feel full on fewer calories. Broth-based soups, stews, hot cereals, and cooked grains are good examples of foods that go the distance.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan lang=\"EN-US\"\u003EFiber can help satisfy hunger and reduce appetite. Choose high-fiber foods such as fruits, vegetables, legumes, popcorn, and whole grains. Starting a meal with a large salad can help you eat fewer calories during the meal because of the fiber and water content of greens and vegetables. Also, keep in mind that fresh fruits have more fiber and water than dried ones.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan lang=\"EN-US\"\u003EAvoid the buffet line. When there are lots of choices, most people eat more. Keep it simple, limit the number of courses, and fill up on high-fiber foods first.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan lang=\"EN-US\"\u003EInclude lean protein in your meals and snacks to help them last longer in your stomach. A handful of nuts, some low-fat dairy, soy protein, or lean meat, fish, or chicken will tide you over for hours.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"8\" \u002F\u003E\u003Csection_header\u003EFive Foods to Try\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN-US\"\u003EHere are some foods that can help keep you full longer:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Col\u003E\u003Cli\u003E\u003Cspan lang=\"EN-US\"\u003ESoup. Start with a broth-based soup (rather than higher-calorie cream soups). Add your favorite cut-up veggies, plus a protein such as beans, chicken, or fish, so you have all the elements of an energy-dense, satisfying meal.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan lang=\"EN-US\"\u003ESmoothies. If they're made with low-fat yogurt and loads of fruit and vegetables, you're getting protein, fiber, and \u003C\u002Fspan\u003E\u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fdrugs\u002F2\u002Fdrug-1575\u002Fcalcium+oral\u002Fdetails\"\u003E\u003Cspan lang=\"EN-US\"\u003Ecalcium\u003C\u002Fspan\u003E\u003C\u002Fa\u003E\u003Cspan lang=\"EN-US\"\u003E. Smoothies have become a nutritional mainstay.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan lang=\"EN-US\"\u003EPasta primavera. Start with whole wheat pasta, and then, add a bunch of your favorite sautéed veggies. The more you increase the proportion of vegetables to pasta, the greater the satiety. Studies show that the more veggies you add, the fuller you'll feel.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan lang=\"EN-US\"\u003EPopcorn. It's truly energy dense, plus there's the volume effect. If you have air-popped popcorn (and don't add fat to it), you get a huge amount. Experts say that's a good thing because it gives you lots of sensory satisfaction. There's research showing that the perception of eating a whole lot can trick the system to feel full.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan lang=\"EN-US\"\u003EBig salads. A meal-sized salad needs with a protein like grated cheddar cheese, tofu , beans, or nuts, with a low-fat dressing.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003C\u002Fol\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"9\" \u002F\u003E\u003Cpagebreak type=\"desktop\" order=\"5\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EFive Foods to Try continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN-US\"\u003EAlso, studies show that fish provides more satiety than chicken or beef. The type of protein in fish is what makes the difference. Veggies, such as sweet potatoes, white potatoes (with the skin), a handful of carrots, and whole-grain \u003C\u002Fspan\u003E\u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fparenting\u002Fraising-fit-kids\u002Ffood\u002Fslideshow-not-boring-breakfasts\"\u003E\u003Cspan lang=\"EN-US\"\u003Ebreakfast\u003C\u002Fspan\u003E\u003C\u002Fa\u003E\u003Cspan lang=\"EN-US\"\u003E cereals or bread, are also satisfying.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN-US\"\u003ETomatoes are water-intensive, so they are high on the satisfaction scale. For a snack, combine a sliced tomato and a few pretzels—plus a drizzle of balsamic vinegar or olive oil on the tomato. It will have far more staying power than pretzels alone.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN-US\"\u003EBut beware of peanut butter—although it definitely helps keep hunger pains under control, there's the big risk of eating too much. Just a light smear on a bagel or apple is all you need. Diving spoon-first into the jar is a no-no.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E"},"citations":{"#cdata-section":"\u003Cp\u003ESOURCES:\u003C\u002Fp\u003E\u003Cp\u003EFood and Drug Administration (FDA): “How to Understand and Use the Nutrition Facts Label.”\u003C\u002Fp\u003E\u003Cp\u003EHarvard Medical School, Harvard Health Publishing: “Add color to your diet for good nutrition.”\u003C\u002Fp\u003E\u003Cp\u003EHarvard T.H. Chan School of Public Health: “Alcohol: Balancing Risks and Benefits,” “Healthy Eating Plate,” “The Best Diet: Quality Counts.”\u003C\u002Fp\u003E\u003Cp\u003ENational Health Service: “Fat: the facts.”\u003C\u002Fp\u003E\u003Cp\u003E\u003Ci\u003EThe Lancet\u003C\u002Fi\u003E: “Health effects of dietary risks in 195 countries, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017.”\u003C\u002Fp\u003E\u003Cp\u003EUnited States Department of Agriculture (USDA): “Dietary Guidelines for Americans, 2020-2025.”\u003C\u002Fp\u003E\u003Cp\u003EBarbara Rolls, The Volumetrics Weight-Control Plan, 2003.\u003C\u002Fp\u003E\u003Cp\u003EAlthea Zanecosky, MS, RD, spokeswoman, American Dietetic Association.\u003C\u002Fp\u003E\u003Cp\u003EPhoto credit: Leland Bobbe\u002FGetty Images\u003C\u002Fp\u003E\u003Cp\u003E \u003C\u002Fp\u003E\u003Cp\u003E \u003C\u002Fp\u003E"},"related_links_header":"","related_links_text":{"#cdata-section":""}}}}}},"staticPublicPath":"\u002Fstatic_vue\u002F091e9c5e81e4870f\u002Fclient\u002F","isInteractivePage":false},"flow":{"flowInfo":false},"quiz":{"rmq":{}}}</script> <script>window.__INITIAL_STATE__.route.hash = window.location.hash; window.__INITIAL_STATE__.route.fullPath = window.location.pathname; window.__INITIAL_STATE__.route.path = window.location.pathname; if(window.location.search !== ""){ var search = window.location.search.substring(1); window.__INITIAL_STATE__.route.query=JSON.parse('{"' + search.replace(/&/g, '","').replace(/=/g,'":"') + '"}', function(key, value) { return key===""?value:decodeURIComponent(value) }) } else {window.__INITIAL_STATE__.route.query={};}</script><script>try{var _comscore=_comscore||[];_comscore.push({c1:'2',c2:'6035829',options:{enableFirstPartyCookie:!0}}),function(){var e=document.createElement('script'),o=document.getElementsByTagName('script')[0];e.async=!0,e.src='https://sb.scorecardresearch.com/cs/6035829/beacon.js',o.parentNode.insertBefore(e,o),window.__INITIAL_STATE__?window.document.addEventListener('before_pv',function(){window.document.addEventListener('onAdobeOmniBeforePv',function(){window.biConsumerIsReady&&self.COMSCORE&&COMSCORE.beacon({c1:'2',c2:'6035829',options:{enableFirstPartyCookie:!0}})})},{once:!0}):window.document.addEventListener('onAdobeOmniBeforePv',function(){self.COMSCORE&&COMSCORE.beacon({c1:'2',c2:'6035829',options:{enableFirstPartyCookie:!0}})})}()}catch(e){}</script><noscript><img src='https://sb.scorecardresearch.com/p?c1=2&c2=6035829&cv=3.9.1&cj=1'></noscript>  <script id="cookieConsentScriptNonEU" async="async" src="https://img.lb.wbmdstatic.com/webmd_static_vue/file-explorer/webmd/consumer_assets/site_images/webmd-ccm/webmd-ccm-lite.min.js"></script><script type="text/javascript" async="async" importance="high" src="https://securepubads.g.doubleclick.net/tag/js/gpt.js" id="GPT_JS"></script><script>window.webmd.googleloaded = true; window.googleloaded = true; </script> <script>window.performance.mark('page-end');</script> <link rel="stylesheet" href="//img.lb.wbmdstatic.com/webmd_static_vue/091e9c5e81e4870f/client/css/non-critical-1731594354497.f64d91a6.css"> <link rel="stylesheet" href="//img.lb.wbmdstatic.com/webmd_static_vue/091e9c5e81e4870f/client/css/pagetype-oncology-1731594354497.b84c3554.css"> </body> </html>