Use vinegar/vinaigrette and cinnamon for flavor (where possible). These
two ingredients can help regulate blood sugars after meals, and help you
feel full longer after eating, according to a study from the Department
of Agricultural and Food Sciences in Zurich, Switzerland.
Potatoes (white & sweet) contain hunger-fighting resistant starch. A new study in the British Journal of Nutrition found RS may boost satiety to help you stay full for up to 24 hours--and eat about 320 calories less per day.
Fish contains omega-3 fats, which can also help stop tummy grumbling for hours. Fish-eaters felt more full than beef-eaters, plus downed 75 fewer calories at the next meal, according to a study in the European Journal of Clinical Nutrition.