Eat smarter!

Eat smarter!

Every person reacts to the coming of autumn in their own way: some desperately search for something to munch on, while others have a reduced appetite or even complete loss thereof. Everyone can use certain foods to boost their appetite or keep it under control. 

 Foods that help increase appetite: 

1. Spices and herbs, especially monosodium glutamate, which is a powerful appetite booster and flavour enhancer. Cinnamon, nutmeg, cumin, rosemary, oregano, wild basil, and ginger – not only will these herbs stimulate the appetite, they will also benefit the digestive system as a whole.

 2. Pickled vegetables, as well as such spices as salt, mustard, and horseradish. All spicy and salty foods stimulate the appetite, causing increased production of stomach acid. However, there's a downside to this: salt retains water in our body. We drink a lot, but only some of the liquid stays in our body. That's why one should be very careful with these stimulants: for an appetite boost, eat no more than one pickle or tomato per day.

 3. Tart apples, sauerkraut, lemon juice with water. That is to say, all things sour. Like salty and spicy foods, sour fruit and vegetables stimulate the production of gastric acid. Not everyone can indulge in these foods though. Acidic foods can lead to gastritis, which is why you should always take into consideration your own medical history when choosing foods.

 4. Sweets. Sweets reduce hunger for a short while by increasing your blood sugar. But after 30 minutes to an hour, or even sooner, you will get even hungrier than before – that's how simple sugars work.

 5. Alcohol and coffee. One glass of beer or wine will make you eat more than you actually want to by causing increased production of stomach acid. A cup of coffee can increase your appetite as well.

IMPORTANT! If you experience appetite loss without any apparent reason, it's a warning sign. Appetite loss can be caused by medicines (e.g. antibiotics) and various medical conditions: gastritis and other gastrointestinal diseases; liver problems; depression, neurosis, and other psychological illnesses; bacterial and viral infections (from common cold to inflammation); cancers.

Foods that are appetite suppressants: 

1. Lean protein – poultry and fish. Protein contributes to stable heat production in our body. They provide a stable body temperature, a healthy blood stream, and good digestion. Proteins are a healthy way to suppress hunger and a source of energy which is evenly distributed over time.

2. Whole-grain granola, oatmeal and other whole grains contain a lot of fibre. There's also a lot of fibre in various nuts and seeds. Fibre slows the digestive process. That is to say, these foods release their energy slowly, as opposed to the aforementioned sweets. This helps maintain the feeling of satiety for longer. Nuts can also serve as a great snack.

3. Root vegetables, e.g. carrots, beetroot, and celery. Legumes are a healthy source of protein – beans, peas, and lentils. They contain a number of so-called slow-release and fast-release carbohydrates. This means they can immediately satisfy hunger and maintain the feeling of fullness for a long time. Legumes fill up the stomach fairly quickly, not leaving any free space for other foods.

4. Bananas, which contain not only pectin, fibre and starch, but also simple and complex carbohydrates. They fuel our body with energy and keep hunger away for longer. But be careful, since all fruits contain a lot of fructose, which is just a healthier type of sugar.

5. Water. In general, any liquids except coffee and alcohol. If you didn't eat on time and the feeling of hunger grows exponentially, drink a glass of water 15 minutes before your meal. This way you will partially fill your stomach and won't feel the urge to overeat.

These healthy little tricks will help you maintain a balanced diet every day.

Take care and be healthy and happy!