Go for oatmeal, one of the best sources of soluble fiber. Choose the right cereals. Pick high-fiber, low-fat and low-sugar varieties. - Head for the Produce section. Opt for fresh juices and shakes. Get that blender working! Mangoes, strawberries, papaya, melon, carrots, celery, combinations--the "shake" list is endless!
- Check your oil. Olive oil is still the best oil in the market. Contrary to what others may think, you can fry with olive oil. Choose pure olive oil for frying and extra virgin olive oil for drizzling and flavoring salads. The chemical composition of olive oil favors health.
- Pick out low-fat high-calcium for your milk and also low-fat cheese and 0% fat yogurt. There are even fat-free varieties of salad dressings! When choosing sugar-free be warned that they are not necessarily low-calorie. So what you should look for is "No Sugar Added" on the label.
- Soda crackers are a good choice. So is fat-free fig newton. There are even fruity cookies that add fiber to your diet. Just check the labels and make sure that it isn’t high in sugar. Enjoy a guilt-free snack of frozen yogurt with no sugar added. Replace high salt chips with dried fruits such as santol, mango, papaya and langka. But remember, moderation is still a good rule to follow as these are high in sugar.
- Head for the Chicken and Fish areas. If you like sautéing vegetables (which is good, by the way) use ground chicken without the skin. Or slice chicken breasts thinly. You can even make your dish more interesting by adding some tofu. Eat fish at least three times a week.
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