Anonymous wrote:You need to work on decreasing your appetite. Smaller portions... Otherwise you're screwed. How much does it take to fill you up??! You are not a gas tank. Eating is for nutritional purposes, not emotional ones. It sounds like you eat wayyyyy too much.

How did you gather all of that from what OP posted?

For breakfast I make a "scramble" of onions, mushrooms (just the frozen kind for both so I don't have to chop), 2 eggs, and spinach. It feels like a ton of food when it's all cooked together and it keeps me satiated well into the afternoon.

When I need to snack, I grab some swiss cheese or, if I have more time, artichoke hearts from a can (mmm...salty!).

Fage 0% plain greek yogurt with berries (and a few nuts, too, if I'm really hungry)

I find I need protein and fiber to feel satiated. So the apple and PB, hummus and veg with some whole grain crackers.

I can't think of what else right now.

My go-to breakfast is a green smoothie with: spinach or kale, nut based milk or water, Vega One protein powder, and a cup of frozen fruit (bananas, strawberries, pineapple, etc.) keeps me satiated until lunch.

Hot broth sometimes with and egg in it.
Nuts
Sometimes I brush my teeth ... To see if iris a craving vs really being hungry.

Hard boiled eggs
Pistachios

Anonymous wrote:Bran flakes and skim milk. Crunchy and slightly salty and sweet. Tons of fiber, calcium, protein and vitamins.

I would do AT LEAST 1 percent with the milk. And I am a vegan. But you need some fat in there for satiety, as well. Also, fat helps many vitamins absorb better.

Bran flakes and skim milk. Crunchy and slightly salty and sweet. Tons of fiber, calcium, protein and vitamins.

I love yellow peppers with a mashed up avocado (Like a super healthy chips and guacamole). Avocados have a lot of fiber and fat, which fill me for hours. On a happy note, my cholesterol is amazing according to my doc. Avocados are great for cholesterol, btw.

It takes a lot to keep me satisfied too, op. I don't want to be thanksgiving day stuffed at every meal, but if I don't eat a heavier meal, I literally feel like there's a whole in my stomach and I haven't eaten in hours. Fiber, protein,
Fat. Those are the keys. Tons of vegetables, a good source of protein, and healthy fat (avocado, nuts, olive oil, coconut oil, salmon, etc).

I like pink lady apples and almond or cashew butter
Baby carrots
If you're really in a pinch, try Larabars. They're basically just dates and nuts so very minimally processed with no weird ingredients. I like peanut butter cookie (dates, peanuts, salt), pecan pie (dates, pecans, almonds), and cashew cookie (dates, cashews).

Nuts, hard boiled egg

Agree with OP to increase the protein- it fills you up.

In fact you should probably think about increasing the protein in your regular meals. That way you won't feel like snacking between meals and that's even healthier.

lots of water

Protein, lots of veggies, and a small amount of "healthy fats" (don't eliminate fat entirely, some of it is actually good for you).

As for mindfulness: my #1 piece of advice is to slow down. Take smaller bites, really take your time to chew them thoroughly, and pause for sips of water after every couple of bites. Your meal will last longer and be more satisfying.

Read "The Foodist" for good tips on mindful eating. She talks a lot about how to diagnose habit-based eating, subconsciously using food as a reward, and how to substitute more healthful habits & rewards.

Note that these are entirely different issues from being hungry all the time (real hunger, not craving food out of boredom). For that, focus on protein and fats for satiety, with lots of veggies to keep you tied over.