Despite a diet that you think is balanced and sufficient, you often feel hungry during the day, or have a "little hunger". How can you avoid it?

IS IT NORMAL TO BE HUNGRY DURING THE DAY?

Yes, it is normal to feel hungry between meals. The best way to protect yourself against hunger pangs is to eat meals at a regular pace. You can feel "hungry" in two situations:

• when meals are spaced too far apart or have not been eaten
• when you have a naturally reduced satiety

It is a part of the brain (the hypothalamus) that controls hunger, via "messenger" molecules such as serotonin. Other factors are involved, such as leptin produced by fat tissue cells (energy reserves). This feeling of natural hunger must be distinguished from the desire to compulsively eat sugary foods, most often to relieve nervousness. In any case, you must pay attention to your nutritional balance and the way you eat your meals during the day.

HOW TO AVOID SNACKS DURING THE DAY?

Snacking is often due to an unbalanced diet, skipped meals or irregular meals. It can also be due to a bad habit. To avoid snacking, you must eat regular and structured meals. This does not prevent you from adding a snack or a light meal during the day.

IF I FEEL LUNCHY, WHAT SHOULD I EAT?

You can plan snacks with low-calorie foods. Some foods should be avoided, such as salty fatty products or sweet fatty products. In addition, these foods are generally eaten compulsively and will only fill the stomach for a short time. A tea, coffee or a simple drink with an apple or a yogurt and a biscuit will be enough to reduce your hunger without too much calorie overload. In general, avoid so-called "light" drinks.

HOW DO I BALANCE MY MEALS?

• Breakfast The first meal of the day is important. An insufficient breakfast or one that provides too many carbohydrates (sugars) can contribute to a craving in the morning. This meal should provide more than 20% of the calories for the day. It should not be limited to a single drink or food. Combine a carbohydrate (cereal or bread) with butter or jam, a dairy product (yogurt, fromage blanc) or milk and, possibly, a fruit or fruit juice.
• Lunch and dinner If you can, eat these meals at fixed times. Balance meals by combining starter, main course and dairy products. Promote complementary foods (plant or animal proteins, starchy foods and green vegetables). A meal made mainly of raw vegetables can unbalance your diet and increase digestive problems.
• Snack If you feel the need, do not hesitate to have a snack. Avoid products that are too sweet, too fatty and sugary drinks. Do not have a more or less caloric drink instead of a meal. The caloric intake will be significant, but the risk of unbalancing your diet will also be significant. In addition, the feeling of satiety will be very short.

HOW DO I EAT MY MEALS?

You should consider the meal as a moment of relaxation. The way you eat it is as important as what you eat. Avoid doing another activity during your meal. The time you take to savor the dishes and chew enough will contribute to your nutritional balance. Meals eaten too quickly do not satisfy your satiety and thus increase the risk of cravings.
It is easy to avoid feeling hungry during the day by following a few rules:

• A good balanced breakfast.
• A real meal at noon and in the evening in a relaxed atmosphere.
• A balanced snack or afternoon tea, if necessary.
• Eat slowly while chewing.
• Practice regular activity.
• Avoid fatty, salty foods (peanuts, etc.) and diet drinks.