Why Satiety Matters for Your Goals

Everywhere we look we are given messages about what we 'should' be doing with our nutrition. Being told to restrict, cut out food groups, or demonize foods is not only misleading, unhelpful advice, it’s also unsustainable.  

With a better understanding of foods and food groups, we know that all foods have a place in a healthy diet.¹ Nutrition research and public health advice emphasises balance, variety, and sustainability rather than strict restriction.²

Building balanced plates and considering the satiety of these meals allows us to include all the foods we love in our diet, in ways that support our goals.² Whether that is to make body composition changes, maintain weight, promote health or feel better day to day, feeling satiated can help us to reach these goals in a sustainable way.³  

Satiety and Sustained Energy 

When we eat a meal that is balanced through the inclusion of protein, fibre, wholegrain carbohydrates and healthy fats, it takes more time for our body to digest. As a result we feel satiated or 'fuller for longer'.⁴

When the foods we eat promote satiety, this can help with reducing hunger between meals, and support a consistent eating pattern.⁵ This can make it easier to regulate food intake without relying on restriction.⁵ High satiety meals give us a slow, steady release of energy which supports us until we're ready for our next meal or snack.⁵

FoodSee and Sustainable Goals 

Eating high satiety meals can make it easier to build and stick to the habits that support your goals. Without food rules, feeling deprived, or over restriction, we can build consistent and sustainable habits that help us to feel good.

FoodSee can be used as a tool for you to reach your goals. By allowing you to better understand the meals you eat every day, you can make changes that are specific to you. From the app, you will see the nutrients in your meal that impact satiety. If needed, you will get suggestions on ways to improve the satiety of your meal, whether it is at this meal or the next!  

Sources:

1. National Health and Medical Research Council. Eat for Health Educator Guide. Canberra; 2013. https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55b_eat_for_health_educators_guide.pdf

2. Harvard T.H. Chan School of Public Health. Healthy Eating Plate. 2026. https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/

3. Chambers L, McCrickerd K, Yeomans MR. Optimising foods for satiety. Trends in Food Science & Technology. 2015;41(2)149-60. http://doi.org/10.1016/j.tifs.2014.10.007

4. Holt SHA, Petocz P, Farmakalidis E. A Satiety Index of common foods. European journal of clinical nutrition. 1995;49:675-90. http://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods

5. Garutti M, Sirico M, Noto C, Foffano L, Hopkins M, Puglisi F. Hallmarks of Appetite: A Comprehensive Review of Hunger, Appetite, Satiation, and Satiety. Current Obesity Reports. 2025;14(1):12. http://link.springer.com/article/10.1007/s13679-024-00604-w