Foods to Curb Your Appetite

On "The Early Show," Frances Largeman-Roth shared seven foods to curb your appetite.
An orange is one of the most satisfying grabs from the fruit bowl thanks to all that fiber. Oranges were the highest-ranked fruit on the "satiety index," a list of 38 filling foods put together by Australian researchers. And fiber fights fat: people who eat more fiber have less flab.

Foods that Help You Eat Less

Potatoes

Potatoes have 161 calories each. These high-carb spuds often get a bad rap, but they deserve to be a dieter's BFF.

Three times as filling as a slice of white bread, potatoes top all of the foods on the satiety index. Plus, the resistant starch in potatoes help your body burn fat, too.

Potatoes at Work

Check out this plate of Roasted Potatoes with Citrus-Spiked Tapenade. Get the recipe here:

Foods that Help You Eat Less

Goat Cheese

Cheese has 76 calories for each ounce. Fresh goat cheese, Largeman-Roth said on "The Early Show," gives you a dose of conjugated linoleic acid (CLA), which helps you feel full and burn more fat. She said cheeses from grass-fed animals have the most CLA, so she recommended buying ones labeled "grass-fed."

Feta Cheese

Feta cheese also packs a conjugated linoleic acid (CLA) punch, which helps you feel full and burn more fat.

A Filling Spring Salad

This spring salad features roasted asparagus, goat cheese, and toasted pine nuts.

Pienuts have 95 calories for 1/2 ounce (about 84 nuts). The heart-healthy fatty acids in pine nuts boost satiety hormones that make you feel full, according to Korean researchers. The same fatty acids also keep belly fat at bay, according to Largeman-Roth.

An Egg a Day

Eggs have 78 calories each. Largeman-Roth said eggs are not only a nutritional powerhouse, they're also loaded with protein that satisfies.

She recommended eating eggs for breakfast to help curb your appetite through the day.

She said, "You'll have about 330 calories less than usual."

Best Egg-pectations

For a healthy fried egg, brush a nonstick skillet with a dab of oil or cooking spray. Largeman-Roth said, "You'll get crispy edges without much fat."

Check out the recipe for this dish here.

Foods that Help You Eat Less

Skim Milk

Skim milk has just 86 calories per cup. Health magazine notes that milk's proteins -- whey and casein -- can make you feel more satisfied than sugary drinks. The conjugated linoleic acid (CLA) in milk fights fat, too.

Dark Chocolate

Dark chocolate has 170 calories per ounce.

According to research from the University of Copenhagen, if you eat dark chocolate, you'll eat less at your next meal because compounds in chocolate slow down digestion and make you feel full longer.

A small piece of chocolate (aim for the size of a business card) can also curb your cravings for salty, sweet, and fatty foods.

Foods that Help You Eat Less