How to feel fuller for longer by choosing foods with more volume per calorie

Energy density without the jargon

Compare a bowl of grapes with a small pile of raisins. They hold the same sugar, but the water has gone from the raisins, so the portion looks tiny. The NHS counts 30g of dried fruit as 1 portion, the same as 80g of fresh fruit. On the NHS page explaining why 5 A Day matters, fruit and vegetables are described as usually low in fat and calories, provided you do not fry them or roast them in lots of oil.

Soup first

A bowl of vegetable soup before the main meal is an old trick that still works. It fills the stomach with something warm and light, and the main plate that follows can be a little smaller. Make a big pan of leek and potato or carrot and lentil on Sunday and keep it in the fridge for the week. Avoid adding cream, and go easy on the bread on the side, so the bowl stays light.

Bulk up the familiar

You do not need new recipes. Add volume to the ones your family already likes.

• Stir grated carrot, courgette or mushrooms into mince for cottage pie or bolognese.
• Replace a third of the pasta with broccoli or peas.
• Pile salad and tomato into sandwiches.
• Add a tin of chopped tomatoes and beans to a curry to make it go further.

Drinks and foods that hydrate

Mild thirst is easily mistaken for hunger in the afternoon. The BDA fact sheet on fluid, water and hydration gives about 1.6 litres a day from drinks for women and 2 litres for men. It adds that 20 to 30% of our water comes from foods such as soup, stews, fruit and vegetables. Keep a glass of water near you before reaching for a biscuit.

Protein and fibre together

A meal that combines protein with fibre tends to carry you longer than one based on white bread alone. Eggs on wholemeal toast, yoghurt with oats and fruit, a bean salad with chicken. Our pages on protein needs and on cheap high-fibre foods give more options.

A full start every morning

At Willerby Nutrition, members take breakfast at the club each morning before work, with daily follow-up, so the day begins with a proper meal rather than a coffee on the way out. Book your free assessment to see how it works. If you feel hungry all the time despite eating well, or your appetite changes suddenly, see your GP, because this article does not replace medical advice.