The Chinese have a saying: Eat only until you are 70 percent full. The trouble is, many of us can’t resist that last 30 percent.

This was an issue that troubled author and food researcher, Alex A. Kecskes. It was just after the 2015 holidays and he and many of his friends were dealing with the effects of not resisting that last 30 percent (translation: the holiday weight gain). He was interested in whether or not there are foods that are so completely satisfying that they keep you from overeating and staying away from that last 30 percent.

He found that fortunately, there are foods we can enjoy that prevent us from overeating. He shared his research on one of my favorite sites, WebMD, and I thought I’d pass it on. Even though our current hot weather tends to leaner and lighter eating, it’ll pass and once again we’ll be facing the peril of the holiday weight gain and its accompanying weight scale shock. So let’s just say “forewarned is forearmed!”

With that idea in mind, here are the 7 foods that can keep us from overeating (any time of the year):

Cappuccino Instead of Candy. Skip the lunchtime candy bar and reduce those hunger cravings with a cappuccino. Research finds that, aerated, foam-based drinks can reduce your appetite, and trick your brain into feeling fuller. Sugary foods, on the other hand, can will make you feel hungrier.

Hummus to Reduce Hunger. Hummus is packed with protein and pairs well with fiber-rich vegetables. Combining hummus with veggies like snap peas, carrots or celery will make you feel fuller, so you’ll eat less at lunch or dinner. The advice to remember is that the higher the fiber and protein content of a food or meal, the more likely your stomach will be satisfied.

Avocados Help Suppress Appetite. Avocados eaten in moderation can help regulate your hunger hormones. The Nutrition Journal reported a study that eating half a fresh avocado with lunch reduced the desire to eat for hours afterward.

Popcorn Cancels Appetite. Air-popped corn can make you feel full without adding lots of calories. Skip the butter or margarine and instead try nutritional yeast and lime juice. The air-injected snack fights the urge to snack on chips, cookies, ice cream and other high calorie snacks.

Bananas beat what leads to gnoshing. To beat the blues and stresses of today’s fast-paced living, pack some bananas for lunch. The sugar in this healthy fruit is another way to avoid those high calorie vending machine snacks. And spread a little of your favorite nut butter over it and you’ll enjoy a great energy boost as well.

Reach for the All-Bran Cereal. Lots of research shows that among the foods that scored highest in keeping you full was all-bran cereal. So if you feel the need to snack at home or at office, fill a bowl of all-bran cereal with skim milk (or your favorite non-dairy milk). Add a handful of raisins and you’ve got a solid answer to satisfying those midday hunger pangs. (And besides staving off hunger, high fiber foods such as All Bran are linked to lower body mass index.)

Choose High-Fiber Fruits. Apples and oranges are high in fiber, water content and protein. All these ingredients help satiate your hunger and reduce your tendency to overeat. In fact, medical researchers suggest you should munch on fiber all day long.

Do you have your own secret to what to eat that protects you from overeating? Please share. Meanwhile, here’s to some very tasty ways for staying out of that last 30 percent!