Hunger, Satiety and Fullness: Your Body’s Allies!

Think of your body like a castle. To ensure it stays strong and everyone who lives in it is well, it needs supplies and care. Our bodies work the same way, but instead of supplies, we need food. Food helps us think, carry out all our activities, and grow. In summary, we need to eat so our bodies and brains can function at their best.

Think of different types of food as the materials that will help you build your castle and keep it standing. Protein-rich foods like nuts, eggs, dairy products and tofu provide the stones that strengthen the walls and towers (our muscles and bones). Whole grains, like the ones in whole-wheat bread, brown rice and whole-wheat muffins, are like the wood that allows the inhabitants of your castle light a fire to cook and eat a good meal to refuel with energy. The vitamins and minerals in fruits and vegetables are the mortar that holds the stones together, ensuring everything works properly.

Today, we will take a closer look at three allies that work together to help you stay in top shape during the school year: hunger, satiety and fullness. The more you understand about what these allies are and how they work, the more you can avoid hunger, which can create uncomfortable sensations and reduce your concentration in class.

Hunger is like the watchtower of your castle, telling you it’s time to gather more resources. When you’re hungry, your stomach growls, and you might feel weak or irritable. This is your body needing energy and asking to be fed to keep functioning.

Satiety is the feeling of satisfaction you get after eating. It’s like the castle gates closing once it has all the necessary supplies. When you eat, your stomach will gradually send messages to your brain saying you’re full. Satiety helps you know when you’ve had enough.

Fullness occurs when your castle has plenty of supplies stored away to meet its needs. It helps you feel full for longer. When you eat foods rich in fibre, like fruits, vegetables and whole grains, or foods that contain protein, like eggs, cheese or nuts, your castle is well-supplied, and its inhabitants are happy for a longer time. This is why it’s important to choose what you eat carefully to maintain energy throughout the school day.

Remember that your body is unique and functions differently from others. Many factors influence the amount of energy we require. The best way to know how much energy your own body needs is to listen to the different signals it sends you, whether it’s when your lookout sends you a message (hunger), the castle gates start to close (satiety), or you feel like your reserves are filled (fullness).

To start your school day well and feel satisfied, have a complete breakfast with a variety of foods: fruit or vegetable, whole-grain food and protein food. For example, a bowl of yogurt with banana slices and granola or a slice of whole wheat bread with an egg and an apple! This will give you the energy you need to stay focused and actively participate in class.

By listening to your body and paying attention to the signals it sends, you’ll be ready for all the adventures the school year has to offer. Enjoy your breakfast and have a great school year!

Lauriane Chamberland Dt.P, RD  Coordonnatrice, programmes, Club des petits déjeuners
Catherine D'Amours Dt.P, RD   Conseillère principale, programmes, Club des petits déjeuners