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Mostly we focus on the period between when we get hungry or get cravings for something and the actual meal. We want the hunger to go away and we want to satisfy the cravings, once that has been achieved, we are done and forget about it.

Now, if you want to eat healthier, you should actually focus on the 3-4 hours after that meal and see how it makes you feel. If after your lunch you have low energy, you are feeling tired and need your coffee, chances are that the food you had for lunch was not a good option.

So evaluate how you feel after consuming certain foods and you will get valuable feedback from your body which should feel more energized as the food should elevate your state.