Americans are spending more than half (54%) of their food dollars on food away from home; that’s the highest level in history. Although more than eight in 10 dinners are eaten at home, the number of evening meals prepared at home continues to fall. On average, U.S. households prepare 4.5 dinners at home per week, down from 4.9 in 2017; 28% of households prepare meals three nights per week or less; and 28% do so on six or more nights.

According to the 27-year global diet analysis published in April 2019 for the Global Burden of Disease Study 2017, most U.S. citizens eat the wrong kinds of foods on a regular basis. The study, which explored the dietary risks and health effects in 195 countries, revealed that a lack of healthy foods in the typical American diet is just as (if not more) detrimental to health as a diet high in sugar, salt, and red meat. According to the study, diets low in healthy foods like whole grains, fruits, and seeds kill more people than diets high in trans fats and added sugars.

For the United States, along with India, Brazil, Pakistan, Nigeria, Russia, Egypt, Germany, Iran, and Turkey, the greatest risk factor for diet-related diseases was a lack of whole grains. One of the biggest problems? Many Americans simply don’t know the difference between real whole grains and the refined, processed versions that are often full of sugar or sodium.

Leafy vegetable and greens such as spinach, bok choy, and kale are high in fiber and low in calories (and we all know that kale is certainly having a moment). Considering that these foods are super high in vitamins and minerals, it is pretty disappointing that Americans only consume less than a pound per year.

What types of food Americans like to eat?

The average American consumes 44.7 gallons of carbonated, syrupy sugar soda per year. And it’s not just sugar to be concerned about. There’s phosphoric acid, caffeine, and a wide variety of chemicals.

On average, Americans consume 53 pounds of bread each year. Bread contains not only refined carbohydrates that raise your Fat Storing Hormone, but also gluten. Gluten can tear up your intestine, creating numerous digestive problems and possibly cognitive issues too. As well, bread contains dough softeners, hidden sodium, and MSG (monosodium glutamate). When you combine bread with protein – as with meat in a sandwich – and eat them together, you get some of what’s called glycation. Glycation happens when you combine a carbohydrate with a protein, or a carb with fat, and then heat it. Your blood and its vessels essentially become sticky, leading to an increased risk of stroke and heart disease.

Over 50 billion burgers a year are sold in the US. Most people eat a burger with ketchup, fries, and a soda. When you combine a burger with bun, fries, and a soft drink, you’ll experience a higher amount of glycation, along with an exaggerated Fat Storing Hormone response in your body.

The average American consumes 49.2 pounds of potato products per year. 29 of these pounds are french fries. The rest of the nearly 50 pounds is made up of chips and other forms of potato. In fact, over 1.5 billion pounds of chips are sold each year! And of course, we need to ask ourselves: what are the potatoes being fried in? Usually genetically modified (GMO) corn oil or soy oil. Then, when you combine potatoes, these oils, and high heat, you trigger the formation of something called acrylamide, a known carcinogen.

Every single year, 2.3 billion servings of chicken nuggets are dished up, along with 1.5 billion servings of chicken strips. Eating them causes glycation, because the breading and protein is combined with heat. Eating them also causes an Fat Storing Hormone spike. They’re usually fried in GMO corn oil or soy oil, which is inflammatory, increasing your risk of diseases such as diabetes, auto-immune conditions, and neurological issues like Parkinson’s.

Americans buy 10 billion donuts per year. Once again, we find the same problem with them being cooked in soy oil or corn oil. As well, they cause glycation because of being deep fried, also making them full of the carcinogen acrylamide.

What types of food make you feel more full?

One of the most challenging dietary changes to make can be reducing calorie intake. Many low calorie foods can leave you feeling hungry and unfulfilled between meals. However, plenty of nutritious foods exist that are both filling and low in calories.

Fiber is an important nutrient that’s often overlooked. Put simply, fiber refers to carbohydrates that cannot be digested by your gut. It is classified as either soluble or insoluble, depending on whether it dissolves in water (soluble) or not (insoluble).

An estimated 100 trillion bacteria live in your gut, primarily in the large intestine. Along with other microbes found in your digestive system, these bacteria are often called the gut flora or gut microbiome. Different species of bacteria play important roles in various aspects of health, including weight management, blood sugar control, immunity, and even brain function.

Just like other organisms, bacteria need to eat well to stay healthy. This is where fiber — soluble, for the most part — steps in. Soluble fiber passes through your digestive system mostly unchanged, eventually reaching your friendly gut bacteria, which digest it and turn it into usable energy. The fiber that benefits your gut bacteria is known as prebiotic fiber, or fermentable fiber. It is considered very beneficial for health and body weight

Viscous fibers occur exclusively in plant foods. Rich sources include:

• beans and legumes
• flaxseeds
• asparagus
• Brussels sprouts
• oats

If you’re planning to switch to a high fiber diet, remember to do it gradually to give your body time to adjust. Abdominal discomfort, cramps, and even diarrhea are common side effects if you ramp up your fiber intake too quickly.

Eating more foods rich in fiber — especially viscous fiber — can be an effective strategy to lose weight. However, like many weight loss methods, it won’t lead to long-term results unless you pair it with a lasting lifestyle change. Keep in mind that fiber supplements likely have less of an overall health impact than fiber-rich whole foods. Additionally, don’t forget that health isn’t all about body weight. Eating plenty of fiber from real foods can have numerous other health benefits.

Which snacks to choose to feel full?

Fruits and vegetables are 80 to 90% water. They’re bulky because they’re fibrous. And, so, they’re heavy and they take up space. In a way, they trick your brain into thinking you’ve eaten more than you have. In many cases, fruits and vegetables can make your body feel full more quickly than eating a higher volume of other foods. You also can trick your brain into making that feeling last longer by mixing in some protein and fat that take longer to digest. Think peanut butter on fruit, or hummus or guacamole on vegetables.

Whole, unprocessed foods that are high in protein and fiber will generally leave you more sated, which means you feel full for a longer period of time. What you eat can determine how full you feel, as foods affect sensations of fullness differently. For example, you need fewer calories to feel full from boiled potatoes or oatmeal than from ice cream or a croissant. Foods that are filling can ward off hunger and help you eat less at the next meal.

Filling foods tend to have the following characteristics:

• High in protein. Studies show that protein is the most filling macronutrient. It changes the levels of several satiety hormones, including ghrelin and glucagon-like peptide.
• High in fiber. Fiber provides bulk and helps you feel full for longer. It may slow stomach emptying and increase digestion time.
• High in volume. Some foods contain a lot of water or air, which may help promote satiety.
• Low in energy density. This means that a food is low in calories for its weight. Foods with a low energy density are very filling. They typically contain a lot of water and fiber but are low in fat.

Potatoes have been demonized in the past, but they’re actually very healthy and nutritious. Cooked, unpeeled potatoes are a good source of several vitamins and minerals, including vitamin C and potassium. Potatoes are high in water and carbs and contain moderate amounts of fiber and protein. They also contain almost no fat. Compared with other high carb foods, potatoes are very filling.

Eggs are incredibly healthy and nutrient-dense. Most of the nutrients are found in the yolks, including the antioxidants lutein and zeaxanthin, which may benefit eye health. Eggs are a great source of high quality protein. A large egg contains around 6 grams of protein, including all nine essential amino acids.

Oats, eaten as oatmeal (porridge), are a popular breakfast choice. Oatmeal is fairly low in calories and a great source of fiber, particularly a soluble fiber called beta glucan. Oatmeal’s filling power comes from its high fiber content and ability to soak up water. Soluble fiber, such as the beta glucan in oats, can help you feel full. It may also help release satiety hormones and delay stomach emptying.

Fish is loaded with high quality protein. It’s also rich in omega-3 fatty acids, which are essential fats that must be obtained from food. According to one 2008 study, omega-3 fatty acids could increase the feeling of fullness in people with overweight or obesity. Additionally, some studies indicate that the protein in fish may have a stronger effect on fullness than other sources of protein.

Vegetables are incredibly nutritious. They’re loaded with all sorts of vitamins, minerals, and beneficial plant compounds. Vegetables are also high volume, low calorie foods. They contain fiber and water, which add bulk to your meals and helps fill you up. Moreover, vegetables take some time to chew and are very satisfying in that way. One study found that eating a salad before a meal of pasta reduced overall calorie intake compared with eating pasta alone.

Filling foods possess certain qualities, such as the tendency to be high in fiber or protein and have a low energy density. Additionally, these foods tend to be whole, single-ingredient foods — not highly processed foods. Focusing on whole foods that fill you up with fewer calories may help you lose weight in the long run.