Go for whole grains
Swop refined grains for whole grains such as brown rice, oatmeal, buckwheat, barley, millet, quinoa, amaranth or bulgur wheat.Aside from lowering your risk of chronic illnesses and cancer, vegetables are also low in calories and high in nutrients, including fibre. As a snack, the fibre from fruits, when paired with food that contains protein or fat, such as cheese or nut butters, helps keep us full.Nuts are little nutrient powerhouses that provide heart-healthy monounsaturated fat, protein and fibre.
Other seeds such as sesame and flax also offer similar nutritional benefits and help promote colon health.Beans, lentils and peas are rich in fibre, as well as carbs, protein, vitamins and minerals.
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