More Food Substitutions for Faster Slimming Results

One of the hardest things about losing weight is dealing with hunger pangs. Pizza, donuts, and chips are so satisfying because they're high in fat, which promotes a feeling of fullness. Unfortunately, fat is also high in calories. Happily, you have a healthier option with fiber-rich foods like fruits, veggies, whole grains, and legumes that are nutrient dense and much lower in calories than those artery-clogging munchies.

If you've been avoiding fiber because of its "smelly" reputation, know this: there are two kinds of fiber—soluble and insoluble. The fiber in oats, fruit pectin, and beans is soluble—that is, it dissolves in water and breaks down in your intestines with the help of gas-forming bacteria. Remember that bean-eating scene in Blazing Saddles? A huge benefit of soluble fiber, though, is that it helps reduce bad cholesterol. (So stock up on your Beano!) Insoluble fiber does not dissolve in water and can't be broken down by intestinal bacteria; hence, no gas. It's the fiber in most vegetables and in wheat, rye, and other whole grains.

Since fiber isn't digestible, it has no calories—it just passes through your system, scrubbing your insides clean, keeping you regular, and decreasing your risk of colon cancer and diverticulosis, among other ailments. It adds bulk to your foods, which makes you feel fuller with less. To get the most fiber out of your vegetables and fruits, eat the skin, too—just wash it thoroughly first, of course.

It's recommended that you get 25 to 40 grams of fiber per day. But if you're used to a lot less, it's best to increase your fiber consumption gradually over the course of a few weeks to give your digestive system a chance to get used to your new eating habits. And be sure to increase your fluid intake, too, as fiber absorbs a lot of water in your system. Drink up—8 to 10 (8-ounce) glasses of water a day.

Take a look at these lists of everyday foods below, and keep in mind that the more fiber per serving, the more nutritious that food is, and the more filling, too! (And for help replacing fattening, high-calorie foods with healthier alternatives, be sure to see "15 Easy Food Substitutions for Big-Time Calorie Savings.")

Breakfast

Cereal – 1 cup

• Bran flakes	120 calories	6 g fiber
  Cocoa Puffs	117 calories	1 g fiber
  Cheerios, plain (whole grain oats)	111 calories	4 g fiber
  Wheaties	104 calories	2 g fiber
  Corn flakes, plain	101 calories	1 g fiber

  Winners: Bran Flakes and Cheerios are great high-fiber, low-cal bets, but there are lots of healthy cereal choices in grocery stores now; just read the labels and avoid high-sugar varieties.

English Muffin – 1

• Whole wheat	134 calories	4 g fiber
  Thomas' English Muffin, plain	132 calories	0 g fiber

  Winner: Whole wheat, hands down. With all that fiber, you'll stave off hunger pangs much longer!

Lunch

Pita – 6-1/2"

• Whole wheat	170 calories	5 g fiber
  White	165 calories	1 g fiber

  Winner: Whole wheatfive times the fiber!

Bread – 1 slice

• Oroweat Honey Wheat Berry	90 calories	2 g fiber
  Pepperidge Farm 100% Whole Wheat	90 calories	2 g fiber
  Wonder Bread, white	70 calories	0.25 g fiber
  Roman Meal 100% Whole Wheat	60 calories	2 g fiber
  Wonder Bread Whole Wheat	55 calories	1.5 g fiber

  Winner: Most of the 2-grams-of-fiber-per-slice breads are good as long as they are also not high in fat and/or sugar. Read labels to make sure the first ingredient listed is a whole grain.

Dinner

Rice – 1 cup, medium grain, cooked

• White	242 calories	1 g fiber
  Brown	218 calories	4 g fiber
  Wild	166 calories	3 g fiber

  Winner: Brown rice is best, but wild rice is a great choice, too. Pay the extra if you have to for brown rice with your takeoutyour intestines will thank you.

Spaghetti – 1 cup, cooked

• White, regular	221 calories	3 g fiber
  Whole wheat	174 calories	6 g fiber

  Winner: This is a no-brainerwhole wheat rules. It may take a couple minutes more before it's al dente, but it's worth it!

Beans – 1 cup, canned, cooked

• Garbanzo (chick peas)	286 calories	11 g fiber
  Refried	237 calories	13 g fiber
  Black	227 calories	15 g fiber
  Kidney	218 calories	16 g fiber
  Pinto	206 calories	11 g fiber

  Winner: How can you go wrong with kidney beansa true fiber powerhouse! But none of these beans are fiber slackers, so bring on the three-bean salads!

Veggies – 1 cup

• Potato, medium, baked (w/skin)	161 calories	4 g fiber
  Green peas	124 calories	8 g fiber
  Broccoli, chopped, cooked	54 calories	6 g fiber
  Carrots, sliced, cooked	54 calories	4 g fiber
  Brussels sprouts	38 calories	3 g fiber

  Winner: Green peas are great to add to salads to boost fiber content. Consider healthy split-pea soups, too (check fat content, thoughsome are made with bacon, which drives up the calorie count). But overall, you can't go wrong with more veggiesof every variety!

Snacks

Popcorn – 1/2 bag (about 5–6 cups of popped corn!)

• Microwave, regular	300 calories	5 g fiber	20 g fat
  Air-popped	155 calories	5 g fiber	0 g fat
  Microwave, low-fat	90 calories	3 g fiber	4 g fat

  Winner: Air-popped, for the most fiber without the fat.

Tortilla Chips – 1/2 bag (about 4 oz.)

• Nacho flavor	576 calories	4 g fiber	28 g fat
  Plain, white corn	552 calories	4 g fiber	28 g fat
  Light, baked	524 calories	8 g fiber	16 g fat

  Winner: Light, baked chips, if you must have them at all: lower in calories and fat, yet higher in fiber.

Crackers vs. Carrots (1 serving) + Peanut Butter (2 Tbsp.)

• Crackers, whole wheat (14 g)	62 calories	1 g fiber
  Crackers, saltines (15 g)	59 calories	0 g fiber
  Carrots, baby (85 g)	30 calories	2 g fiber
  Peanut butter, smooth	190 calories	2 g fiber
  Peanut butter, smooth, low-fat	180 calories	2 g fiber

  Winner: Baby carrots with low-fat peanut butter is best, but if you must have crackers, opt for low-cal whole wheat.

Fruit vs. Juice – 1 cup, unsweetened

• Apple, with skin	65 calories	3 g fiber
  Apple juice	117 calories	0 g fiber
  Orange	85 calories	4 g fiber
  Orange juice	110 calories	0 g fiber
  Tomato	31 calories	2 g fiber
  Tomato juice (no salt)	41 calories	1 g fiber

  Winner: Fruit! Read Steve's article below for more on the benefits of whole fruits over juices.

Calories, fat, and fiber information from NutritionData.com, pfwholegrains.com, and dietFacts.com.