In Dr. Ornish's book The Spectrum, he says that in a Penn State study researcher found that women ate three pounds of food per day regardless of the calories. If you are trying to maintain or lose weight this is important information.
We all know that in order to lose weight you must reduce calories. But if we keep eating the same foods we will reduce the volume and feel less satisfied. That's why it's important to change what we eat instead of the amount that we eat. By adding more fruits and vegetables to our diet we add volume and reduce calories. That will keep us feeling more satisfied and less deprived.
One good way to do this is to make sure you have a side salad with your meal. Get creative with the ingredients. It doesn't have to be just lettuce, carrots and tomatoes. Experiment with different types of greens, add mandarin oranges or grapefruit sections and a sprinkle of walnuts or almond slivers. Or try a pinch of mozarrella and some olives. Sprinkle some of your favorite seasoning on the salad. Instead of pouring dressing onto it use the trick of dipping the tines of your fork into the dressing then spearing a bite of your salad. You get all the taste and use a fraction of the dressing. Salad doesn't have to be boring and you can change it to suit the meal you're having.