there are certain key foods that really seem to keep you feeling satisfied for longer such as beans! i find when i have a bean burrito for example even if it's on the smaller side it really stays with me. another bean idea is edamame (green soybeans) just a bowl of these can really satisfy your hunger. basically foods with a lot of soluble fiber or protein and/or water content help make this happen. beans are rich in all three. smart fats can keep the contents in the stomach a little longer too. foods with monounsaturated fat (olive oil olives nuts) and omega-3s (fish canola oil walnuts soy and pecans). here are some foods rich in soluble fiber: beans. oats. barley -- look for soups with barley! some fruits (apples mango plums kiwi pears blackberries strawberries raspberries peaches citrus fruits). some vegetables (artichoke celery root sweet potato parsnip turnip acorn squash potato with skin brussel sprouts cabbage green peas broccoli carrots cauliflower asparagus and beets). one of the best pieces of advice for you though may be to drink some hot tea when you are feeling hungry again keep some liquid in your stomach and warm liquid tends to hang out in the stomach a little longer too. green tea is full of helpful phytochemicals so find some flavors you really enjoy (tropical green or peppermint green tea etc. ) or warm up some broth or tomato-based soups as a mid-meal snack.
any tips on finding healthier snacks that are going to keep me full?