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Are You Full Yet? Expert Nutritional Advice on Fuelling up for Longer

Are You Full Yet? Expert Nutritional Advice on Fuelling up for Longer

Fresh sardines piled on top of each other

The internet is awash with nutritional advice, contrasting do’s and don’ts that can leave many us all rather confused. To simplify matters and get some good old fashioned no nonsense information we spoke to our good friends at Freeletics who last week talked us through the many benefits of cold weather training, highly appropriate given the sub zero temperatures currently sweeping the nation.

This time round we caught up with their very own Nutrition Specialist Marina Rösser to get the lowdown on her top five foods which can help you to feel fuller for longer, crucial during this cold snap. Changes in environment and primitive impulses make our desire to overindulge even stronger – especially when our body wants to prepare for the extremely cold weather.

With the majority of people opting for cosy nights in, wrapped up under a duvet, bingeing on box sets, the opportunity’s to overindulge and comfort eat are endless. Don’t fall into the trap and make some adjustments with Marina’s top nutritional advice tips.


Ever finished a meal and still felt hungry? If you don’t want to go raiding the chocolate drawer straight after every meal, start eating more fatty fish such as salmon, tuna, mackerel and sardines. Not only do these deliver the Vitamin D that you are lacking in winter due to a lack of sunshine, but they are also rich in omega 3 fatty acids, which make you feel fuller for longer and are said to work with the hormones in your body that tell you to stop eating.


Sweet potatoes contain almost double the filling fibre than ordinary white potatoes. The best thing is that in the winter, the opportunities to enjoy sweet potato are endless – bake them as fries in the oven, or add them to your colourful spicy curry to strengthen your immune system and warm you up after an outdoor training session. Whichever method you choose, you’re sure to be stuffed.


Comfort food is usually creamy. But creamy food is usually not healthy. Rather than adding a huge dollop of heavy cream to your sauce or dressing, a tablespoon of creamy nut butter should do the trick. Nut butters (peanut, cashew, almond) may be high in fat, but they are also extremely filling and healthy. When eaten in moderation, they can even help you control your weight. For more recipes and healthy food swap ideas, check out the Freeletics Nutrition app, which is packed full of meal plans and nutritional advice to help you follow a healthy clean eating regime.


There is growing research around the health benefits of sprouted grains. So far, the method of sprouting is said to not only make these grains (quinoa, spelt, whole wheat) easier to digest, but also increases their essential nutrients such as Vitamin C, soluble fibre and essential amino acids. The increased fibre and longer digestion time make you feel fuller for longer on fewer calories. So instead of grabbing a loaf of white bread next time you’re craving some carbs, try baking your own using ground sprouted quinoa or sprouted spelt flour.


Not only are shirataki noodles extremely low in calories and carbs, they are also super healthy and filling. Made from glucomannan, a fibre that comes from the root of the konjac plant that grows in Japan, this low-carb noodle alternative is 97% water. With just 20 calories per serving, it’s a great low-calorie choice for a warming, spicy asian dish and since the noodles move through the digestive system slowly, they leave you feeling fuller for longer and less likely to go hunting for another snack soon after.

Marina Rösser is a Nutrition Specialist at Freeletics

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