• Bulk up your breakfast. Choose a high-fiber cereal (5 or more grams per serving) or make a bowl of oatmeal and top it with nuts and fruit.
• Switch to whole grains. Look for bread that lists whole-grain flour as the first ingredient. Experiment with barley, wild or brown rice, quinoa, whole wheat pasta and bulgur.
• Add a vegetable. Keep a bag of frozen mixed vegetables, spinach or broccoli florets for a quick addition to any pasts sauce or rice dish. Start dinners with a tossed salad.
• Don't forget legumes. Try peas, different kinds of beans (pinto, kidney, lima, navy and garbanzo) and lentils.
• Snack on fruit, nuts and seeds. Grab a piece of fruit such as an apple, pear or banana.
Keep some almonds, sunflower seeds and pistachios handy. Low-fat popcorn or sliced vegetables and hummus also make a great snack.