Eat 1 handful of nuts per day.
I was having problems with feeling hungry all day. The doctor said that one component of it was issues with satiety and that I needed to eat more nutritious foods. Part of this was to eat more fruits and vegetables, the next part was to eat a handful of nuts per day. I particularly like cashews and almonds. So I measure about about 100 calories worth. This comes to 11 cashews or 15 almonds. It didn't seem like it would be enough but it certainly does seem satisfying mid-morning when I get "the hungries."
For serving sizes, try:
The Portion Distortion Guide at SparkPeople
How Much Are You Eating? at U.S. Department of Agriculture
Finally, a blog by a previously super obese person who has lost a lot of weight without weight loss surgery or any fad diets. Whoo hoo! Check it out. It's very inspirational.
Who Ate My Blog?