By Mitch Felipe-Mendoza

ONE OF THE MOST COMMON diet mistakes is having lower calorie intake and nutrient imbalance in relation to one's physical activity, body weight and metabolism. One of the keys to successful weight loss is to satisfy one's hunger while applying portion control in food intake plus physical activity.

Life-long weight management requires moderation and consistency. The following are proven hunger-fighting strategies.

Eat small frequent meals

Eat four to six smaller meals a day. Your day should consist of three main meals and one to two snacks. You can feel hungry every three to four hours, but this depends on your physical activities. If you exercise a lot or move a lot the whole day, then you will feel hungry easily.

Have something to eat before a morning workout like banana and/or low-fat milk. This helps you to perform morning tasks at work or at home well.

If you feel hungry three hours after breakfast, have a piece of fruit, small sandwich or crackers. The amount of morning snack depends on your hunger, but calories should not contain more than half of your main meals.

A lunch meal should satisfy your hunger, but not too much that it will make you feel sleepy or sluggish in the afternoon.

Afternoon snacks should be well-planned since this is the time of day when you usually look for high-calorie foods like sweets or snacks.

Don't eat dinner too early. Preferably, eat three hours before you sleep, so you won't get hungry and fantasize about midnight snacks like pizza or chips.

Balance meals with carbohydrates, protein, fat

Studies show that meals should be properly combined so one would feel full after a meal. Have an adequate amount of carbohydrates (55-60 per cent), protein (15-25 per cent) and fat (20-30 per cent) every meal so you won't overeat later in the day. The best diet combines fruits, vegetables, starchy foods, lean protein, minimal amount of fat like oil.

Make sure you have the following meals and snacks with nutrients to achieve satiety:

• Whole-grain bread with lean chicken, fish or lean beef, topped with vegetables like lettuce, tomatoes, onions and low-fat cheese or/and mayonnaise
• Whole-grain cereal or oatmeal with low-fat yogurt or milk and fruit
• Pasta with tuna in tomato sauce or olive oil, topped with grated cheese
• Whole-wheat crackers with low-fat cheese and fruit
• Bowl of salad greens and corn kernels with grilled chicken and 1-2 tablespoons of low-fat dressing

Add hunger-fighting foods in meals

Hunger-fighting foods ensure fullness after every meal. Choices depend on one's taste and health goals and food availability. If you want to lose weight, go for the low-calorie options. If you have diabetes and hypertension, avoid high-sugar and high-sodium foods. Eat slowly.

Have vegetables or fruits in every meal or snack. Aside from vitamins and minerals, they contain more fiber. If you don't have enough vegetables for lunch at work, grab a fruit at the nearest convenience store.

Start lunch or dinner with soup and/or salad so you can control your rice and lean protein intake.

Have fruit or low-fat yogurt or milk as dessert.

Add tofu, nuts, beans, eggs to your dishes. These foods contain protein and fat.

Drink lots of water before, during and after meals.

-Philippine Daily Inquirer/Asia News Network