Satiety- Lessons Learned

I may need a bit of help from my teammates for the glaze on the salmon, but at long last, here are the recipes from last week's meal. The amounts for the salad and salmon listed are approximately one serving.

Salad:
Curly kale- 1/2 cup
Spinach- 1/2 cup
Chickpeas, soaked boiled and cooled- 1/2 cup
Quinoa, rinsed and boiled with salt-1/2 cup
Balsamic fig dressing- 1 tbsp

Wild salmon- 3 oz.
Brown sugar
Miso
Salt

Apple Crumble (total):
Gala apples- 6 cups
Oats- 3/4 cup
Whole Wheat Flour- 1/4 cup
Corn starch- 2 tbsp
Butter- 1.5 tbsp
Maple Syrup- 2 tbsp
Cinnamon- 2.5 tsp
Nutmeg- 1/8 tsp


I learned a lot while preparing for this meal and shopping for ingredients.  I looked up which foods are the most satiating, where I learned the difference from satiety and satisfaction.  Satiating foods are full of fiber and water, as well as other foods such as legumes and complex carbohydrates.  Fatty foods are the least satiating, but the most satisfying.
This alone has helped me to understand which foods are better to eat in order to feel fuller longer. I then looked up appropriate portion sizes. Many recipes for salmon called for 6 ounces per person when the portion size should be 3 ounces.  We prepared a meal with very satiating foods, and I thought it would not seem like enough food when we plated it.  The portions filled the plates, and I was very full after eating it. I did, as we expected, continue to eat popcorn even though I was full.
I would like to really think about the food I eat and how much I am eating- even just this week I think I ate several portions of the bread and ribolita soup, as well as the dessert!