I eat breakfast every morning but find that I’m “hangry” by 11am when it’s too early for lunch! Then I wind up gorging on bad-for-me snacks just because they’re easy, but in an hour I’m hangry again. Is there a better way? What should I be eating to keep my hanger under control?
Sincerely,
Hangry (and Hungry)
Dear Hangry:
When that familiar pang of hunger hits, it’s not pretty, like an internal alarm going off, signaling you need food—now. While the impulse may be to grab the nearest snack, that only solves your immediate problem. Managing your hunger, and avoiding that feed-me rage, starts with making smarter food choices throughout the day.
That hangry-ness is due to fluctuating blood sugar levels. Many of us kick off the day with a sugary coffee or a quick carb-heavy breakfast like a bagel. While it might be a convenient start, it can lead to a spike in blood sugar, followed by a sudden drop, leaving you irritable and craving more food. The trick to sidestepping this rollercoaster is to begin your day with a balanced meal that includes healthy fats and fiber, but mainly protein.
Protein is the most satiating macronutrient, meaning it helps you stay fuller for longer periods. This is why a meal high in protein, like a chicken breast, is more filling in the long run than a bowl of pasta. Protein not only takes longer to digest, keeping those hunger pangs at bay, but it also plays a crucial role in stabilizing blood sugar levels, which prevents the mood swings associated with being hangry.
So, start your day with a protein-packed breakfast, like a Greek yogurt parfait topped with nuts and fresh berries, or whip up a smoothie using protein powder (pea or rice protein works great for dairy-free options), a banana for natural sweetness, and a handful of spinach for added nutrients. If you prefer savory, try scrambled eggs with spinach and a slice of whole-grain toast.
But a person can get hangry at any point during the day. To fend off mid-morning or afternoon hunger, reach for snacks that include a good balance of protein and other nutrients. Hard-boiled eggs are a portable and protein-rich option. Cheese sticks and turkey jerky are quick and easy sources of protein and pairing them with whole-grain crackers can add fiber.
For lunch and dinner, fill your plate with a lean protein source, such as grilled chicken, fish, or tofu, and complement it with fiber-rich vegetables and a healthy fat like avocado or olive oil. For example, a grilled chicken salad with mixed greens, avocado, and a variety of colorful veggies not only satisfies but also provides essential nutrients. If you’re vegetarian, consider a tofu stir-fry with a mix of your favorite vegetables, and don’t forget to include a whole grain like quinoa to round out your meal.
Finally, stay hydrated. Often, what feels like hunger is actually thirst. Keep a water bottle handy to remind you to drink water, which can help curb unnecessary snacking and maintain your energy levels.
Incorporating more protein into your diet will help you to avoid those hangry moments, but it also supports muscle maintenance and improves your overall health. Just find what works for you and stick with it. And if you’re still struggling with constant hunger, consider reaching out to a registered dietitian for personalized advice.
