New factsheet helps health professionals understand more about foods that make you feel full

A new factsheet to help health professionals understand more about foods that make you feel full for longer has been published by

Maureen Strong, Nutrition Manager for Meat and Health, said there was increasing evidence that certain types of foods can enable us to control hunger more effectively.

"Research suggests that people eating a diet which contains a lot of low energy dense foods are likely to lose more weight than on a standard low fat diet, without feeling hungrier, or restricting the total quantity of food they eat.

"This is because the energy density of food, or the number of calories per gram of food, determines how full we feel after eating and for how long. Low energy dense foods have been shown to make people feel fuller. This helps combat the temptation to have 'quick fix' snacks and goes a long way to achieving and maintaining a healthy body weight" she said.

Examples of low energy dense foods include roast beef, lean ham, boiled egg, baked potato, spaghetti bolognaise, bananas and pork stir fry.

There is also evidence that the energy provided by protein in foods is more likely to make us feel full than the energy from foods containing mainly carbohydrate or fat.

Protein rich foods such as red meat are excellent for helping to control weight as they satisfy the appetite and help the body feel full for longer. Very often these foods are eaten with other low or very low energy foods such as pulses and vegetables, helping to easily satisfy hunger with long lasting effects.

"We know that health professionals spend a considerable amount of time talking to patients about maintaining a healthy weight, and are often required to provide practical advice on how to do this. This factsheet will act as a useful prompt or hand out for patients and will provide another useful tool in the fight against obesity," Ms Strong said.

The factsheet is the third in a series designed to support health professionals in talking to patients on a range of food and health topics. Factsheets 1 and 2 focussed on myths about red meat and the role of iron in the diet.

You can also access the British Nutrition Foundation's Feed Yourself Fuller chart by visiting