Eat Yourself Full

Less Hungry, More Healthy

Almost all heavily processed foods break down quickly and lead to a feeling of hunger within a short time frame. This is one of the main reasons for overeating and weight issues. Tiredness can also disrupt hunger and fullness hormones, causing overeating.

In the ideal world, we should be able to eat just 3 meals per day and not feel hungry in between.

Foods that break down slowly help maintain fullness longer are fibre, proteins, and healthy fats.


Ultra-processed foods lack fibre and break down quickly, causing brief energy boosts and quick hunger. High-fibre foods break down slowly, provide sustained energy, and promote gut health.

Fibre rich foods to try

Wholegrain pasta, brown rice, oats, rye bread, vegetables (broccoli, cauliflower, peas, beans), fruits (berries, avocados), nuts, seeds, dark chocolate.

Tips for adding fibre

Include cherry tomatoes, raw peppers, carrots with hummus, brown bread with cheese or chicken, fruit, nuts, seeds, and dark chocolate in your lunchbox.

Healthy Fats

  • Healthy fats in reasonable amounts don’t cause weight gain.

    Healthy fat foods to try

    Avocados, oily fish (sardines, herring, mackerel, salmon), cheese, olives, plain oats with yogurt and fruit or berries, nuts.

    These foods are filling, nutritious, and easy to bring to work.


Plant proteins to try

Beans, lentils (black beans, kidney beans, various lentils), which are nutritious, filling, cheap, and convenient.

Animal proteins to try

Eggs (various preparations, including cold omelettes), home-cooked meats (ham, chicken) are healthier and more filling than processed ones.

Tips for on-the-go eating

Choose the healthiest options, add vegetables or salad, and carry snacks like Ryvita crackers, oatcakes with peanut or almond butter, and fruit.

Tips For Eating During Shifts

Digestion is most effective in the first part of the day, less so later.

  • Avoid large meals late at night or during night shifts; opt for easily digested, high-protein foods (e.g., chicken, bean, and vegetable soup).
  • Experiment with different foods at different times to find what suits your digestion and energy best.
  • General rule: Eat healthy foods high in fibre, proteins, and fats, and drink 1.5 litres of water daily.
  • Adjust meal times based on shift patterns, have a main meal before evening shifts, eat something light before early shifts, and be ready with healthy snacks.
  • Consider how to make your diet healthier and adjust eating times if necessary.
  • Include as many plant and protein foods as possible for sustained energy and fullness.