At the beginning of a meal, a broth-based soup (avoid cream soups!) Can slow down your eating and fill you up earlier. Examples of healthy broth-based soups are minestrone, won-ton, or tortilla soup. You can make an easy soup by starting with a low-sodium broth, adding vegetables and a protein of your choice, and simmering until the vegetables are tender.ating whole grains whenever possible is another weight-loss strategy. Whole grains include brown rice, oats, barley, buckwheat, and whole wheat. Substituting whole grains whenever possible can help you fill up faster.