The Fullness Factor Researchers at the University of Sydney devised a Satiety Index based on how full volunteers felt after eating 240 calories worth of various foods. Calorie for calorie, bulky high-fiber foods such as fruits and vegetables rated high. High-fat foods ranked low, since 240 calories' worth is a small portion. Potatoes rank highest, seven times higher than the least-filling food, croissants. Oranges and apples outscore bananas.
Fish is more satisfying, per calorie, than lean beef or chicken.
Popcorn is twice as filling as a candy bar or peanuts. Broccoli is a good source of calcium. A 1997 study found that this calcium is absorbed as well by the body as that in milk. Here's a great link to a clickable pyramid . Here is a simple and clear outline of the five food groups plus recommended portions.