Some may say hunger strikes at the worst times.

"Nighttime," said one person.

"Right before lunch," said another.

"I'm always hungry," admitted a third person.

But eating low-energy dense foods, meaning  those high in nutrients, can give you that full feeling for a lot longer.

First up, fill up on fruits. Penn State researchers found people who had an apple 15 minutes before lunch ate nearly 200 less calories, prunes aren't the most popular but the high fiber treats make a "satisfying" snack.

And don't skip on the soup.  Studies show if you have soup before a meal, you're going to eat 20 percent less.

Also fill up on eggs and other high proteins!  Researchers found that people who eat a 30 percent protein diet ate 400 fewer calories each day than those on a 15 percent protein diet.

Baptist HeartWise nutritionist Marni Sumbal is a huge fan of whole grains and brown rice.

"Things like Wasa crackers, these are one of my favorites and they have many different kinds.  These are great because they're crisp and they kind of give you that crunch that you need," said Sumbal.

The fiber increases absorption time in your digestive tract, making you feel full longer.  That's why beans are a good option and oatmeal too.  Eat a bowl of oatmeal any time of the day to keep your stomach satisfied longer.

"The whole idea when we eat is we want to feel better after we eat, then when we started," explained Sumbal.

Experts say women who eat about three cups of salad before lunch eat 12 percent fewer calories during their meal than those who don't.  They say the key to tricking your tummy is to make sure that your first course only has about 100 to 150 calories.