Eating healthy means different things to different people, but one aspect that everyone seems to agree on is that a good diet should keep you feeling full and energized throughout the day.

This is particularly true if you’re trying to lose weight or maintain a healthy weight. Many fruits and vegetables can help you feel satiated for a long time, providing you with much-needed nutrients and fiber while also keeping cravings at bay. Here are some of the best options:.

1. Avocado

Avocado is a fantastic source of healthy fats, which makes it an excellent addition to any meal if you’re aiming to stay full for longer. It contains oleic acid, which triggers the production of appetite-suppressing hormones in the body.

A recent study published in the Journal of Nutrition found that people who ate half an avocado at lunch felt less hungry and had lower levels of insulin and blood glucose compared to those who didn’t eat avocado.

2. Apples

An apple a day keeps the doctor away, but it can also help you stay full between meals. Apples are high in fiber, which slows down digestion and promotes satiety.

They’re also low in calories, making them a great snack option for those watching their weight. In fact, studies have shown that people who eat apples before a meal consume fewer calories overall than those who don’t.

3. Broccoli

Broccoli is a nutritional powerhouse that brings a lot of benefits to the table when it comes to appetite control.

It’s rich in fiber, vitamin C, and other nutrients, and it has a low glycemic index, which means it doesn’t cause a rapid spike in blood sugar levels. This is important because when blood sugar levels rise suddenly, they can crash just as quickly, leading to feelings of hunger and cravings. Broccoli can help keep you feeling full and satisfied for longer by regulating your blood sugar levels.

4. Sweet Potatoes

Sweet potatoes are a delicious and nutritious way to fill up on a low calorie count. They’re a great source of fiber and complex carbohydrates, both of which help slow down digestion and keep you feeling full.

They’re also packed with beta-carotene, which helps improve insulin sensitivity and regulate blood sugar levels. One study found that people who ate a diet high in sweet potatoes had fewer cravings and ate less overall than those who didn’t.

5. Berries

Berries, such as raspberries, strawberries, and blueberries, are excellent sources of antioxidants, vitamins, and fiber, and they’re also low in calories.

They’re a great snack option that can help keep you feeling full between meals without sabotaging your diet. Studies have shown that people who eat berries regularly have better blood sugar control and lower levels of inflammation, both of which are important for maintaining a healthy weight.

6. Lentils

Lentils are a type of legume that are packed with protein, fiber, and other nutrients. Like other legumes, they’re low in calories and high in complex carbohydrates, which means they keep you feeling full for longer.

They’re also excellent sources of resistant starch, a type of carbohydrate that resists digestion and promotes satiety. They’re a great addition to soups, salads, and other meals if you’re looking to stay full throughout the day.

7. Spinach

Spinach is one of the healthiest leafy greens you can eat, and it’s also a great tool for appetite control. It’s low in calories and high in fiber, which helps slow down digestion and keep you feeling full.

It’s also packed with vitamins and minerals that help support overall health. Whether you’re adding it to your morning smoothie or tossing it in a salad, spinach is a great addition to any diet.