Here’s something I often see when talking to people about their nutrition.

They tell me they’re pretty good with their food choices during the day.

But by mid-afternoon, they’re hungry.

Really hungry.

And suddenly, they’re looking for something to eat.

A biscuit with their coffee.

"I just something a little sweet".

A handful of whatever happens to be in the pantry.

And sometimes that continues into the evening.

Sound familiar?

Now, there can be plenty of reasons for this.

But one of the first things I’d look at is what you’ve eaten earlier in the day.

Let’s look at breakfast

Think about a fairly typical breakfast.

A couple of pieces of toast.

A bowl of cereal.

Maybe just a coffee because you’re in a hurry.

There’s nothing inherently wrong with toast or cereal.

But depending on what you’re eating, you might not be getting much protein or fibre.

And those two things can make a real difference to how satisfied you feel after a meal.

Protein helps support fullness, as well as maintaining and repairing muscle.

Fibre helps support digestive health and can also contribute to feeling satisfied after eating.

When we combine these with an appropriate amount of food, we’re often better equipped to get through the morning without feeling constantly hungry.

It’s not just about eating less

This is where I think people sometimes get themselves into trouble.

They’re trying to lose a little body fat.

So they decide to eat less.

Skip breakfast.

Have a very light lunch.

Avoid snacks.

And for a while, they feel like they’re doing really well.

But by late afternoon or evening, they’re absolutely starving.

And suddenly, those food choices become much harder.

Now, skipping breakfast isn’t automatically a problem. Some people genuinely prefer eating later in the day.

But if you’re regularly getting very hungry and overeating later, it’s worth looking at whether you’re eating enough earlier on.

Sometimes the answer isn’t more willpower.

It’s better planning.

What could a better breakfast look like?

It doesn’t need to be complicated.

And you certainly don’t need special foods or expensive supplements.

Here are a few examples:

• Greek yoghurt with berries, oats and some nuts or seeds.
• Eggs on wholegrain toast, perhaps with spinach or tomatoes.
• Porridge made with milk, topped with yoghurt and fruit.
• Wholegrain toast with cottage cheese and avocado.
• A smoothie with milk or yoghurt, fruit and oats, with enough protein to make it a satisfying meal.

The idea isn’t that everyone needs to eat exactly the same breakfast.

It’s simply to think about the balance of what you’re eating.

And whether that meal is helping you get through the morning feeling satisfied.

Don’t forget lunch!

Of course, breakfast is only part of the picture.

If you’re eating breakfast at 7am and then having very little until dinner, it’s hardly surprising if you’re hungry later.

A balanced lunch with a good source of protein, vegetables or fruit, and some quality carbohydrates can make a big difference.

And if you need an afternoon snack?

Have one!

There’s nothing wrong with planning a snack that helps you manage your hunger.

I’d much rather see someone enjoy a satisfying afternoon snack than spend the evening battling hunger and feeling guilty about eating.

Pay attention to your patterns

One of the most useful things you can do with nutrition is start noticing what happens.

When do you get hungry?

What have you eaten beforehand?

Are you actually hungry, or are you tired, stressed or simply eating out of habit?

There’s no need to judge yourself.

Just get curious.

Because once you understand your patterns, it becomes much easier to make changes that work for you.

And that’s a big part of improving your nutrition.

Not following another set of rigid food rules.

Understanding how your body responds to what you eat.

Yours in health and fitness,

Chris

P.S. Here’s something to try tomorrow.

Take a look at your breakfast and ask yourself:

Where’s my protein? Where’s my fibre?

You don’t need to overhaul everything. Just see whether one small improvement helps you feel more satisfied throughout the morning.