Choose brown rice instead of white. Though both are high in carbs (25 grams per half-cup), brown rice has three times the fiber and is rich in B vitamins.
Opt for whole-grain breads, pasta, and cereals. High in fiber, iron, and B vitamins, whole-grain foods recently received a health claim from the Food and Drug Administration for helping to reduce the risk of heart disease.
Go for sweet potatoes. They’re high in complex carbs just like regular potatoes, but contain four times the beta-carotene, and are rich in vitamin E and fiber.
Pick whole fruits rather than fruit juice. An orange has six times the fiber of a 4-ounce glass of OJ.
Preplan your snacks. Nosh moderately on nuts, low-fat cheese, hummus spread (a great source of monounsaturated fat and lean protein), and whole-grain pretzels, tortillas, or crackers. Add some veggies, such as grape tomatoes, which are rich in cancer-fighting lycopene and vitamin C.
Sources: Lundberg Rice Company, Harvard Medical School (www.med.harvard.edu), CNN.com, HealthAtoZ.com.