Always keep a mini cooler or insulated bag in your car with you to make road trips and commutes more manageable.

Beans’ high fiber content causes glucose to release slowly into the bloodstream, preventing the sudden slumps that cause you to race to the fridge. Add your favorite variety to soups or salads.

When your metabolism is dragging and your energy dips, you crave foods and drinks that give you a quick lift. Research reveals that protein-rich miso soup boosts metabolism.

Raspberries are one of the most fiber-filled fruits, packing 8 grams into a cupful–a whopping 32 percent of your RDA.

Popcorn is twice as filling as a candy bar or peanuts can be, and it packs fewer calories. Try one of the 100-calorie packs now, to help you monitor your portions.

Research shows that the color blue is a natural appetite suppressant.  Use blue plates, napkins, or placemats to help you eat more slowly and realize when you’re full.

Qigong is an active Chinese meditation routine that combines hundreds of graceful dancelike exercises. By focusing on these repetitive movements and your breathing, your mind pushes aside intrusive thoughts and elicits the body’s relaxation response: Your heart rate slows down and blood pressure, adrenaline, and cortisol levels drop. To find a local instructor, go to the National Qigong Association’s Web site, nqa.org.

Instant oatmeal trumps All Bran and Muesli for fullness factor.

Wedge-shaped foods like cake slices and pizza make it difficult to estimate the right portions. To avoid over-eating, cut a modest slice and step away from the pie. Having to come back for seconds will help make you more aware of your intake.

How to avoid over eating: One study found that participants ate more food while drinking wine than while drinking beer.