Foods that Fill You Up
Australian researchers offered subjects a variety of food and then rated their hunger every 15 minutes over the following 2 hours. Then they offered the subjects a full buffet. Those who rated their test food as most satisfying took in the fewest calories at the buffet. The following foods in these portions sized provide 250 calories and were the most filling.
•	10 oz boiled potatoes 
•	8 oz broiled cod fillet 
•	1 ¼ cup cooked oatmeal with ¾ cup skim milk 
•	3 large oranges 
•	2 large apples 
•	2 ¼ cups Thompson seedless grapes (10oz) 
•	1 1 /2 cups cooked whole wheat pasta (2 ½ oz dry) 
•	2 ½ cup chicken vegetable soup 
•	1 cup vegetarian baked beans 
•	10 cups air popped popcorn 
•	1 ½ cup Wheaties with 1 cup skim milk 
•	2 cups cooked brown rice 
The following were the least filling ( and most fattening)
Croissants		Chocolate cake
Cinnamon-sugar doughnuts	Chocolate - Carmel candy bars
Peanuts		Strawberry yogurt
Potato chips		Vanilla ice cream
Muesli		White bread 
The secret is FIBER. Look for more information on this important nutrient.
More on tricking the body into feeling full…
Weight, volume, fiber content and nutrient makeup of food all plays a part in triggering the physiological processes involving the stomach, intestines, blood stream and brain.
SOUP- weighs a lot and therefore physically satisfying. It triggers receptors in the stomach that tell the brain you are sufficiently fed. Tomato soup, squash soups and other vegetable soups raise blood sugars and diminish hunger. Vegetarian stews, pickles, potatoes ( other carbs with lots of liquids)
FIBER- humus, bran muffins, cereals, peas, corn, brussel sprouts, broccoli, brown rice, quinoa, apples, bananas and dried fruit. Fills stomach quickly, stimulating receptors there and let the brain know that you are full. 
SEAFOODS_-Smoked trout, grilled shrimp, oysters, broiled scallops are appetite quenchers. The reason they are rich in protein. When protein leaves the stomach it stimulates the small intestine to release a hormone called cholycystokinin. The chemical travels via the blood stream to the brain, where it signals the hypothalamus that the meal is ending. Fat free dairy cottage cheese, milk and yogurt are other high protein appetite quenchers. 
PEANUTS and other fatty nuts quickly trigger feelings of fullness Nuts contain both fiber and protein. Go easy on other fatty foods though because fat is the least effective at turning off eating. Fats are slow to trigger satiation signals because they are low in weight for the number of calories they deliver. Almonds, brazil nuts, cashews and walnuts are other nutty treats. 
WATER A glass of water has no calories on an empty stomach it does nothing to satisfy your hunger. But take it with food and it adds volume and weight to food making you feel fuller faster. Iced tea and diet sodas are OK too. 
WINE- These calories don't register with your internal I've had enough gauge. May increase appetite and my reduce inhibitions- loosening willpower and can lead to a disastrous encounter.
•	Wine 20 calories/oz 
•	Beer 12 calories/oz 
•	hard liquor 74 calories/oz. 
•	3 oz martini=222 calories 
•	6/2 oz pina colada=342 
Researchers recommend warding off food cravings by incorporating small amounts of you gotta-have-it food in your daily diet. Try one of these 100 calorie snacks based on the kind of food you crave the most often- salty, sugary or protein rich. 
Sugary			
1 fun size Almond Joy	93 cals	5gms fat	29mgs Na
28 plain M &Ms 	96	4 	12
12 Gummy Bears	102	0	12
Salty 			
4 salted pretzels (medium) 	91	1	412
¾ oz reduced fat potato chips 	99 	5	9
1 bag weight watcher's white cheddar popcorn 	90	4	125
Protein 			
3 oz white tuna in water 	109 	3	321
3 oz white tuna in water	109	3 	321
1 oz Swiss cheese 	107	8	74
2 oz turkey breast	110 	4	33