ricecake , 5 hours ago

en.wikipedia.org/wiki/Satiety_value

It’s not just fruits and vegetables, but getting the right components.
A high sugar low fiber fruit won’t do as much as a higher fiber fruit, so apple > blackberry, for example.

You can also take advantage of your bodies insatiable love for protein and make that a key part of the meal as well, and it’ll signal that it’s full sooner and for longer.

Food that physically takes longer to eat also help because you can eat faster than you can “realize” you’re full.

A trick of mine, that I don’t know if there’s any general basis for it but it helps me, is to not take a plate with as much food as I think I want, but to instead take a plate with about half that. That way I get to feel like I’m having two servings, and the gap between finishing the first and starting the second usually means that the second is less than the first.