Fish

Fish is a good source of calcium and phosphorus, as well as minerals like iron, zinc, iodine, magnesium, and potassium. As part of a balanced diet, the American Heart Association recommends eating fish at least twice a week. Fish is high in protein and omega-3 fatty acids, which are good for your heart. A 3-ounce (85-gram) serving of cod, for example, has 13 grams of protein and only 60 calories.

According to several studies, increasing protein intake can lower appetite and ghrelin levels, the hormone that stimulates hunger. Fish protein may be particularly helpful in reducing hunger and appetite. Fish protein had the greatest impact on feelings of fullness in one study comparing the effects of beef, chicken, and fish protein. While lean fish such as cod and halibut contain the lowest calories, higher-calorie fish such as salmon and mackerel are high in omega-3 fatty acids, which are essential for overall health.