Manage hunger‑related anger with these 10 tips

• Eat in moderation and without bans

If you completely forbid certain foods, your desire for them often increases and you tend to overeat. Instead, allow yourself to enjoy everything in small amounts. Ask yourself: "Do I really want this now? Or can I eat more of it later?" That way you keep control and avoid excessive hunger.

• Stabilise your blood sugar

A balanced blood sugar level helps to prevent feelings of hunger and mood swings. Aim for balanced meals with quality ingredients and adjust portion sizes and timing to your needs. A protein‑rich snack before consuming sweet foods or some activity after eating can help keep blood sugar stable.

• Do not skip meals

Skipping meals drops blood sugar significantly and increases levels of the hunger hormone ghrelin. This leads to larger portions at the next meal and can make you irritable. Eat regularly throughout the day and focus on vegetables, whole grains and protein to feel comfortably full.

• Eat mindfully and without distractions

Take time to taste and smell your food and eat slowly. Put down knife and fork between bites and switch off the TV or phone. You will better recognise when you are full and avoid overeating.

• Learn to listen to hunger and fullness cues

Your body sends natural signals to tell you when it needs food or when it is satisfied. Train yourself to notice and distinguish these signals. With some practice you will avoid mindless eating and keep your portions in balance.

• Have a fibre‑rich breakfast

A breakfast of oats, nuts, fruit and vegetables provides long‑lasting fullness and helps prevent being 'hangry' until the next meal.

• Avoid fatty and sugary snacks

These may give a short energy boost but then lead to a rapid drop in blood sugar and renewed hunger. Choose fibre‑rich, filling alternatives instead.

• Organise fruit at the workplace

If you cannot always bring fruit from home, suggest providing a fruit bowl at the office. This supplies important fibre and nutrients and supports your performance.

• Choose foods with low energy density

Whole plant foods that contain lots of water and fibre have low energy density and keep you full for longer. This helps avoid large blood sugar fluctuations.

• Prefer protein‑rich foods with a low glycaemic index

Lean fish, meat and dairy have a moderate effect on blood sugar and provide lasting satiety. Combine them with fibre‑rich foods to achieve an optimal balance.