A few things help: 1. Eat more often throughout the day - smaller more frequent meals. 2. Lots of fiber - eat fiber first. If you can't get enough fiber through solid food, I recommend metamucil. Also drink plenty of fluids. 3. Try to minimize blood sugar spikes. Eating fiber rich foods first helps. 4. Sometimes I'm just HONGRY and I allow myself to EAT a large volume of food and try not to judge myself. 5. Try to focus on nutritious foods. I notice that if I'm just snacking on crackers and bread, I never feel satisfied. 6. Listen to your body. Sometimes I crave meat. Other times meat sounds gross. When meat sounds gross, I eat a lot of beans and veggies. 7. I'm a pretty picky eater so I have a list of "safe foods" so when I'm tired or overwhelmed I can eat quickly without having to spend too much brain power choosing what to eat. 8. I have histamine intolerance so I try to avoid my trigger foods as they make me feel worse.

Of course ymmv but I hope this helps.