How to avoid ‘hanger’

Your stomach is rumbling, and your hunger has led to anger: You’re officially hangry. Fortunately—for the sake of your relationships and social life—it can be avoided. Here are five rules for thwarting hunger-induced crankiness, and the binge that often follows from Cynthia Sass, nutritionist and registered dietitian with master’s degrees in both nutrition science and public health, on Fox News Channel.

Eat more often

To keep your both mind and body stable, set your cell phone alarm to go off to remind yourself to stop and eat lunch and have snacks. If you don’t have time for a real meal, stash healthy, ready-to-eat options in your bag or desk, so you’ll have them at the ready: a combo of nuts or seeds and preservative-free unsweetened dried fruit. 

Fill up on fiber

Fiber takes longer to chew, takes up space in your digestive system, fills you up, and helps regulate blood sugar and insulin response, all of which results in steady energy over a longer period of time. In other words, bulking up your meals with fiber is a good hanger-prevention strategy. The average fiber intake is about 15 grams per day, but the goal is at least 25 grams.

To hit the mark, aim for at least two daily servings of fruit (one at breakfast and one in a snack), include a few servings of veggies in each lunch and dinner meal, trade refined grains like white rice for whole grains (including brown or wild rice or quinoa), choose beans or lentils more often as your protein source, and incorporate nuts and seeds into meals and snacks. Some of the top sources of fiber include: raspberries (8 grams per cup), pears and apples (about 5 grams per medium piece), broccoli (5 grams per cup cooked), beans and lentils (7-8 grams per half cup), almonds (4 grams per ounce), and chia seeds (5 g per tablespoon).

Be strategic about protein and healthy fat

Including some lean protein or heart healthy fat (ideally both) in every meal. Beans and lentils are staple protein sources for vegans, while vegetarians can add organic eggs and organic nonfat Greek yogurt, and for omnivores a great opportunity is seafood and poultry. The healthy fats are in avocados, nuts, seeds, nut/seed butters, and extra virgin olive and coconut oils. 

Munch mood-leveling foods

More and more research is exploring how certain foods and nutrients impact mood. For example, cinnamon has been shown to enhance concentration, walnuts are tied to better reasoning, and for positivity, produce is tops.  Researchers found that a higher consumption of fruits and veggies resulted in more energy, calmness, and greater feelings of happiness.

Sip yourself calm

 One of the best ways to regulate your mood is to avoid sugary drinks and artificial sweeteners and instead reach for water and unsweetened hot or chilled green tea to stay hydrated. 

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