Eat an apple before your meal
Apples help to promote a feeling of fullness and research has shown that
eating an apple 20 minutes prior to eating a meal reduces the amount of
food that was consumed at that meal. So, including an apple for your
daily snack will not only contribute to one of your daily recommended
fruit or veggie portions but the fiber will fill up your stomach too.
Try to eat food that is as natural as possible as most manufactured
foods tend to be very energy-dense which means they contain more
calories or kilojoules bite for bite. However, raw fruit and vegetables
take a lot of chewing and occupy a lot of room in your stomach so they
fill you up much more per bite.