How Many Calories Are You Really Eating?

The Best Foods to Eat...

These fiber-rich foods satisfy and fill you up:

• Whole-grain cereal such as Shredded Wheat 'n Bran (8g fiber, 200 calories per 1 1/4 cup)
• Tabouli (5g fiber, 160 calories per 1/2 cup)
• Broccoli (5.1g fiber, 55 calories per 1 cup, cooked)
• Raspberries (8g fiber, 64 calories per cup)
• Artichokes (6.5g fiber, 60 calories per artichoke)

• Angel food cake (0.15g fat, 128 calories per slice) with fresh sliced mango
• Couscous (0.25g fat, 176 calories per cup, cooked)
• Veggie burgers (3.5g fat, 90 to 100 calories per Boca or Gardenburger)
• Medium baked sweet potato (0.15g fat, 103 calories)
• Part-skim mozzarella cheese (4.5g fat, 72 calories per ounce)

Start with these, and you'll eat a smaller meal -- but feel just as full:

• Strawberries (46 calories per cup)
• Light yogurt (60 calories per 6-ounce container)
• Gazpacho (46 calories per cup)
• Baby spinach salad with 2 cups baby spinach and 2 tablespoons light dressing (36 calories)
• 5-10 baby carrots with 2 tablespoons light ranch dip (109 calories)

Sources: Keith-Thomas Ayoob, RD, assistant professor of nutrition at Albert Einstein College of Medicine in New York and author of The Uncle Sam Diet; Joanne L. Slavin, PhD, a professor of nutrition at the University of Minnesota in Minneapolis; Barbara J. Rolls, PhD; Lisa R. Young, PhD, RD, author of The Portion Teller

Originally published in FITNESS magazine, November 2006.