Hangry Hacks: 6 Tips to Hunger Management

I am guessing you have all experienced that infamous feeling of "hanger" – the blend of hunger and anger that can make even the most patient among us a bit irritable. I know I have on occasion - just ask my family! If you're tired of battling hunger pains, mood swings, and energy slumps, I've got some insights that will help you create healthy habits. Follow these 6 tried and true tips to help plan your day and keep yourself feeling full, focused, and fueled for whatever life throws your way!

Cultivating Sustained Satisfaction:

1. Stay Hydrated: Dehydration can often be mistaken for hunger. Prioritize water intake throughout the day, and consider starting your meals with a glass of water to help control your appetite.
2. Mindful Eating: Pay attention to your body's hunger and fullness cues. Eat slowly, savor each bite, and stop when you feel comfortably full, not overly stuffed.
3. Regular Meals and Snacks: Don't skip meals or go too long between eating. Regular meals and light, nutritious snacks help maintain stable blood sugar levels and prevent ravenous overeating later in the day.
4. Sleep and Stress: Prioritize quality sleep and manage stress levels. Lack of sleep and chronic stress can disrupt hunger-regulating hormones, leading to increased appetite.
5. *Incorporate Fiber, Low-Fat Protein, and Healthy Fats: This trio includes the satiating superstars. Whole, unprocessed foods from these categories are the most effective hunger tamers! Proteins and carbs are best when eaten together to stabilize your blood sugar.
6. Plan Ahead: Plan your meals and snacks ahead of time. This prevents impulsive food choices from the pantry, vending machines, and fast food establishments and ensures you have healthy, satiating options readily available.

Here's a list of simple snack ideas that incorporate a balance of healthy fats, protein, and fiber to help keep you satiated and energized:

• Greek Yogurt Parfait: Layer Greek yogurt with mixed berries and a sprinkle of chopped nuts or seeds for a satisfying and nutritious snack.
• Hummus and Veggie Sticks: Dip sliced carrots, cucumber, bell peppers, and celery into hummus for a crunchy and protein-packed snack.
• Apple Slices with Nut Butter: Enjoy apple slices with a spread of almond butter, peanut butter, or any nut butter of your choice (make sure there aren't added sugars or oils, the ingredients list should say only nuts and salt)  for a combination of fiber, protein, and healthy fats.
• Hard-Boiled Eggs and Whole Grain Crackers: Pair hard-boiled eggs with whole grain crackers for a portable and protein-rich snack.
• Cottage Cheese with Fruit: Top a bowl of cottage cheese with fresh berries, sliced peaches, or pineapple chunks to enjoy a creamy and protein-packed treat.
• Avocado Toast: Spread mashed avocado on whole-grain toast and top it with a poached or scrambled egg for a well-rounded snack.
• Energy Bites: Check out the recipe HERE for a perfect take-along snack

Be sure to check out the delicious, satiating recipes found in our "Recipes" under the Food tab!

As I mentioned in the beginning, I have definitely experienced being "hangry". I used to struggle to be kind to others when I was hungry, and I literally felt, at times, like I had no energy and had a hard time doing even simple tasks. I got to a point where I was like I don't want to feel this way ever again!! I am very aware of not going too long without eating. I rarely leave home without a snack in my purse. Not only did I get "hangry," but I would also overeat. When I let myself get too hungry, I then start to inhale the food when I get some (anyone else relate to this).

It does require some extra planning to keep yourself from experiencing "hangry," but it is well worth it to avoid crashing from lack of food and then overeating.