The 5 basic rules for a healthy diet

Do you often still feel hungry, even after a good meal? 

You are not the only one in Rijswijk struggling with this. With a few smart adjustments to your eating habits, you can stay full longer and go through the day with more energy.

This is how you stay full longer – even during a busy day

Whether you grab a quick bite to eat after work in the Plaspoelpolder, The Hague, or Delft before a workout at RWIJK GYM, or take a snack during a run through the Rijswijkse Bos: sometimes that feeling of hunger just keeps coming back. That can be frustrating, especially if you want to be more mindful of your diet and calorie intake. With the tips below, you can ensure you stay full for longer.

How satiety works

Satiety is more than just “filling your stomach.” Your body sends signals via hormones such as leptin and ghrelin, which determine whether you are hungry or full. Additionally, your lifestyle, work, and living environment also influence this: eating together on the terrace of the Herenstraat or having a pleasant meal with family and/or friends at the table can cause you to eat more than you think without realizing it. Stress, distractions, and habits can also play a major role in this.

The five practical tips for a healthy diet

1. Choose fiber-rich: whole wheat bread from the local baker, whole wheat rice / pasta etc., vegetables from the market on Bogaardplein, or legumes from your own kitchen cupboard.
2. Eat enough protein dailyEggs, chicken, or fresh fish from the fishmonger, or meat substitutes keep you feeling full longer.
3. Drink enough waterAlways take a bottle with you during your walk along the Vliet, the Elsenburger Bos, or another beautiful park in Rijswijk.
4. Eat mindfullyPut your phone away while eating, eat at the table instead of in front of the television, chew every bite well so you can better feel when you are full.
5. Make your meal voluminousA hearty meal salad (be careful when adding toppings such as nuts and seeds, sauces, and other calorie-rich products) is more filling than a quick snack.

Test your own satiety in 2 weeks

Try keeping track of what you eat and how full you feel afterward. Give each meal a score from zero (still hungry) to ten (completely full). Also note whether you snacked afterwards. After two weeks, you will have insight into which meals truly satisfy you.

By applying these insights to your daily diet, you can make healthy choices more easily and enjoy our food with more energy.

Need help discovering your personal sense of satiety? If you live in Rijswijk or the surrounding area, it is easy to drop by our gym for a good chat.