It’s a new year, and perhaps a new you. If your New Year’s resolution is to eat healthier, like many other people, the best way to keep up your diet is by eating nutritious foods that make you feel full without overeating.

If you want to keep hunger away until your next meal — and avoid caving in on a few unhealthy snacks in-between — here are seven nutrients and foods that will curb your appetite for longer.

The best way to improve satiety is by adding more protein in your diet. A high-protein meal will control your appetite. Try adding soy or whey proteins to your breakfast to create a feeling of fullness well into the lunch hour.

Whole grains and fiber are another great way to keep your stomach from growling. Replace your refined carbs with something that has more whole grains. Oats also are another fiber-friendly food that can control appetite hormones for up to four hours after a meal.

Eggs offer plenty of protein, especially for vegetarians. Studies have shown eating just one egg can reduce hunger between meals.

When it comes to nuts, a handful of almonds are a perfect snack full of vitamin E. They help decrease feelings of hunger without increasing body weight.

Dried peas, beans, lentils and chickpeas — part of the legume family — are all high in protein and low in fat.

On to spices: saffron extract has been proven to have a positive influence on appetite and mood. This extract can also impact snacking behaviors and reduce stress-related habits like overeating.

Lastly, according to previous studies, Korean pine nut oil has high levels of healthy fats that release the satiety hormone cholecystokinin.

Getting one step closer to your goal weight is easier when you choose foods that are both healthy and filling.