Hunger pangs can derail a weight-loss program, but the Environmental Nutrition newsletter offers an easy strategy.

Eating foods that are rich in fiber, protein, and healthy fats will make you feel more full, for a longer time.

Healthy Foods that Fill You Up

• Oatmeal

  Oatmeal is high in soluble fiber, which slows digestion. Research shows that people who started their day with oatmeal ate 31 percent fewer calories at lunch.

• Almonds

  Almonds and other nuts offer healthy fat, protein, and fiber.

• Eggs

  Eggs are high in protein and low in calories.

• Rye Bread

  Rye bread tends to be more satisfying than other breads, perhaps because it is high in fiber.

• Greek Yogurt

  Greek yogurt is rich in casein protein, which slows digestion.

• Beans

  Not only do beans offer plenty of nutrients, research shows they can increase fullness by about 31 percent.

• Avocados

  Avocados lower the desire to overeat by providing healthy monounsaturated fat. They're good sources of fiber, potassium, several vitamins, and healthful fat.

  A new study found that healthy (but overweight) adults felt fuller, and had less desire to eat over the next five hours after adding avocado to their lunch—and only added about 112 calories.

• Salmon

  Salmon is loaded with protein and omega-3 essential fatty acids. Research shows that eating at least 25 grams of protein with meals helps control appetite and can contribute to weight loss. A 4-ounce piece of salmon provides that amount of protein.