Health Professionals Advise Against Eating to Fullness

Health experts have shared practical tips on how to enjoy meals without overeating, recommending strategies such as drinking water before eating and including high-fibre foods in your diet.

The specialists explained that making smart food choices and practising portion control can help adults feel satisfied with smaller servings.

In Nigeria, cultural beliefs that a chubby child indicates good health and parental wealth have reinforced the idea that one must eat until completely full, often referred to locally as “belle full.” Experts, however, warn that eating to this point can lead to overeating and stress the importance of focusing on meal satisfaction rather than sheer fullness.

Overeating is linked to health risks such as heart disease, cancer, diabetes, obesity, and hypertension. Psychologists also note that consuming food for emotional comfort rather than nutritional need may indicate depression. According to MD Anderson Cancer Center, excessive eating forces stomach acid back into the esophagus, causing heartburn, organ strain, and increasing the risk of serious illnesses. Habitual overeating can also result in unwanted weight gain.

Professor of Endocrinology at Lagos University Teaching Hospital, Mushin, Olufemi Fasanmade, advised Nigerians to eat in moderation, taking small portions throughout the day. He said, “Eat three to four times daily, but in small portions. Eating until completely full encourages overeating. For instance, one wrap of amala or a single slice of yam per sitting is sufficient.”

Fasanmade highlighted that portion control is crucial for maintaining healthy eating habits and recommended adults stop eating once they feel satisfied, not full. Regular small meals also help limit calorie intake and support better weight management.

Funmilayo Oluwasola, Assistant Chief Dietitian at the Federal Medical Centre, Abeokuta, explained the difference between eating for satisfaction and eating to fullness. She advised that drinking water before meals helps partially fill the stomach, reducing the quantity of food required to feel satisfied.

Oluwasola also recommended high-fibre foods such as vegetables, oats, and whole grains, which help people feel full with less food. She suggested oatmeal as an effective option for achieving meal satisfaction with smaller portions.

For moderately active adults, she advised a daily intake of around 1,800 calories, translating to manageable portion sizes. Examples include three to four slices of bread with tea and vegetables, or two average-sized wraps of fufu with plenty of vegetables. Rice portions should be limited to two to two and a half regular serving spoons.

The dietitian emphasised that adults without health conditions could eat three times a day, with the largest meal timed during peak activity hours, typically around lunchtime. Evening meals should be lighter, such as smaller portions of rice or fufu paired with vegetables, or pap with vegetables, to avoid excessive calorie intake before rest.

She stressed that meal timing, portion size, and food quality all play key roles in healthy eating habits. Nigerians were encouraged to focus on balanced meals, regular hydration, and mindful consumption to prevent health complications associated with overeating.