• Choose whole-grain foods, such as whole-grain bread or crackers, tortillas, bran cereal, brown rice, or bulgur. They're nutritious and high in fiber.
•  Choose beans as a good source of fiber.
•  Use whole-wheat flour or other whole-grain flours in cooking and baking.
•  Eat more low-fat breads such as bagels, tortillas, English muffins, and pita bread.
•  For snacks, try pretzels or low-fat crackers.

 

• 1 slice bread
• 1/2 hamburger or hot dog bun
• 1 six-inch tortilla
• 4 to 6 crackers
• 1/2 cup cooked cereal, pasta, or bulgur
• 1/3 cup cooked rice
• 3/4 cup dry cereal
• 1/2 cup cooked beans, lentils, peas, or corn
• 1 small potato
• 1 cup winter squash
• 1/2 cup sweet potato or yam
• 1/2 small bagel, English muffin, or pita bread.
   

• Choose fresh or frozen vegetables without added sauces, fats, or salt.
• Choose more dark green and deep yellow vegetables, such as spinach, broccoli, romaine, carrots, chilies, and peppers.

• 1 cup raw vegetables
• 1/2 cup cooked vegetables
• 1/2 cup tomato or vegetable juice.