high-fiber

Choose high-fiber carbs, watch those portions, and dress them with low-calorie and low-fat toppings.

The Small Change Diet Keri Gans 2011

Small Change Solution: One easy small change is to mix half a serving of the high-fiber variety with half a serving of your favorite brand.

The Small Change Diet Keri Gans 2011

The ultimate goal with breakfast is to have a well-balanced meal with high-fiber carbohydrates, some lean protein, and a little healthy fat.

The Small Change Diet Keri Gans 2011

The second group was given a high-fiber variety which contained 28.5 grams of fiber per serving, again with 1 percent milk.

The Small Change Diet Keri Gans 2011

And trust me, a high-fiber diet will look great on you.

The Small Change Diet Keri Gans 2011

Thirteen months later and still thirty pounds lighter, Stephanie continues to enjoy her nonfat plain yogurt, blueberries, and high-fiber cereal in the morning.

The Small Change Diet Keri Gans 2011

The bottom line is, to lose weight, you want to give your carbs a high-fiber makeover.

The Small Change Diet Keri Gans 2011

A high-fiber diet also helps stabilize blood sugar, which helps control diabetes and lowers “bad” LDL cholesterol, reducing the risk of heart disease.

The Small Change Diet Keri Gans 2011

Below are some high-fiber choices that deserve that spot on your plate, along with how much of them is considered one serving:

The Small Change Diet Keri Gans 2011

Instead, choose one high-fiber carb and one lean protein or healthy fat; otherwise your calories and fat can add up.

The Small Change Diet Keri Gans 2011