All foods have a certain amount of calories within their given volume.



The foods to avoid are the ones that provide the most energy calories within the smallest volume. For instance a half a cup of salted peanuts has 438 calories whereas a half a cup of raw broccoli only has 15 calories. It is the broccoli that is most likely to make you feel full but you might have to eat ten times as many peanuts to feel the same sense of satiation.

The foods that are most likely to make you feel full are the ones that contain the most water and the dietary fiber. These are also the foods that usually contain fewer calories.

The two foods that are that are highest in water content a grapefruit (98% water and only 39 calories) and, carrots (88% water and only 25 calories in one raw cup). A typical serving of fresh fruit is about 60 calories a serving so almost all fruit is a good choice for making your feel full.

However if the fruit is canned in any kind of fruit syrup it is less likely to make you feel full as the sugar increases the number of calories in the serving by as much as sixty percent.

Fresh fruit is also a better choice than dried fruit as the dehydrated fruit piece lack the water content that provides the feeling of fullness.

Almost all green vegetables are high in dietary fibre. The average calorie count for half a cup of raw green vegetables or for two cups of leafy green vegetables is about 25 calories.

This includes all salad greens, asparagus, green peas, green and yellow beans, zucchini and broccoli. Starchier vegetables such a sweet potatoes, potatoes and squash are a little less filling and contain 75 calories per half a cup serving.

If you are going to eat carbohydrates then stay away from refined foods and eat whole grains, which leave the bran and germ on the grain intact.

This includes whole wheat bread, whole wheat bread, whole-wheat pasta, brown rice and oatmeal. One serving of each of these makes you feel full and contain only 70 or so calories.

In the dairy and meat department the best choices are those that contain about 100 calories per serving. This would mean three ounces of fish or chicken, one egg or one cup of skim milk.

You are best to stay away from butter, which has 100 calories per tablespoon.

Of course the foods that make you feel the hungriest are the ones that we crave the most - this includes ice creams, candies, cakes and sweets. These contain too many calories and usually only provide a temporary fix when it comes to staving off hunger.