Weight control and health are linked to whole grains including brown rice, whole wheat bread, and whole wheat pasta. Whole grain fiber, minerals, and plant chemicals may explain this. They can boost satiety and reduce calorie intake.
I prefer Greek yogurt over plain yogurt because it has more protein and keeps you fuller. Select kinds with few added sugars. Peaches and strawberries give sweetness, vitamins, minerals, antioxidants, and fiber.
Avocados are rich in nutrients. They are rich in heart-healthy fats and fiber (3 grams per 1⁄3 avocado, the recommended serving size). Avocado's healthful fats keep you full longer and taste great!
Oats are low in calories and high in soluble fiber, which soaks up water and makes you feel full. Satiety hormones and stomach emptying may be delayed by oatmeal.7 Choose plain, unflavored types to avoid extra sugars.
Fish provides lean, healthful, satisfying protein. The American Heart Association and Dietary Guidelines 2015-2020 recommend two servings of fish each week, especially high-fat fish. Serving size is 3.5 ounces or 3/4 cup of flaked fish.
To fill the gap between meals, try nuts. Protein, fiber, and healthy fats make them filling. In fact, one study indicated that mixed nuts help overweight and obese persons feel full while maintaining stable blood glucose and insulin levels.