Pump up the Volume

Of course you need to think about fat and calories when you are consuming food but you also need to think about a foods air and water content, or its volume.  100 calories of raisins or 1/4 cup is not as satisfying as 100 calories of grapes, 1 cup.  People who eat a salad piled with veggies fill up on higher density food then people who eat salads with high calorie/fat toppings.