When it comes to weight loss, not all calories are equal. You can eat 1200 calories of pure sugar and fat, or 1200 calories of nutritionally dense, quality foods and get very different results. Both for weight loss and general health, your goal is to eat higher-quality foods that fuel your body and activate your natural fat burning process – and there are many foods that can help you do that better than others.

Below are a few foods that make you feel full:

1) Avacado

This unassuming green fruit packs a great nutritional wallop with healthy monounsaturated fat that helps keep your tummy satisfied long after you have eaten it. Avacados have a unique flavor and texture that may take a little getting used to, but it’s easy enough to “hide” avacado in dips, salads, and sandwiches so you barely notice it’s there.

2) Eggs

Eggs are high in protein, which can help keep you feeling satisfied for a longer period of time. Studies have shown that eating an egg for breakfast can hold off hunger longer than if you eat cereal or other whole grains, which means you are likely to eat less for the rest of the day. Egg yolks do contain cholesterol, so if you are trying to reduce your cholesterol you may want to limit the number of eggs you eat each week, or stick to eating just the egg whites.

3) Salmon

Salmon is rich in omega-3 fatty acids, which have great cardiovascular benefits. Even better, they help improve your body’s sensitivity to insulin, which results in lower blood sugar and less stored fat. Salmon, along with other fish, has been known to contain moderate to high levels of mercury, so if you are pregnant or nursing you may wish to limit your intake to no more than twice per week.

4) Almonds

Almonds are loaded with good health benefits, making them one of the most nutritious nuts. Besides being high in protein, they are also a good source of calcium, and vitamins and minerals like potassium, magnesium and vitamin E. Almonds are believed to aid weight loss by lowering cholesterol, boosting fat burning, reducing inflammation and helping to balance blood sugar levels.

5) Olive Oil

Just like avacado, olive oil is rich in monounsaturated fat which reduces appetite while you eat, and helps extend satiety after you finish eating. Extra virgin is the best choice of all types of olive oil because it is “purest” – meaning it has not been refined and processed as much as other oils.

So now that you know which foods that make you feel full, you can now put them on your grocery list!