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4 Easy Nutrition Fixes

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2. Pick Whole Grains

Fiber-rich whole grains lower your risk for just about everything from heart disease and cancer to diabetes. Yet the average person gets fewer than one of the three or more recommended daily servings. Here are four ways to go with the grain:

Stock healthy staples.

Choose breakfast cereals that supply at least 3g of fiber and no more than 4g sugar total per serving, such as Shredded Wheat and Kashi 7 Whole Grain Nuggets. Buy bread, bagels, and English muffins with whole wheat listed as the first ingredient (and at least 2g fiber per serving).

Choose snacks that satisfy.

Fiber-rich foods digest slowly, keeping you full longer. Try whole-grain pita bread (with more than 2g fiber) cut into wedges and dipped in hummus or fat-free bean dip. Or make mini pizzas by topping whole wheat English muffins (more than 4g fiber each) with pizza sauce, reduced-fat cheese, red peppers, and mushrooms.

Get takeout-savvy.

At Mexican restaurants, ask for corn tortillas, with 1.5g fiber each, rather than white-flour tortillas. When ordering Chinese, if the restaurant doesn't have plain steamed brown rice (3.5g fiber per cup), make your own instant brown rice at home.

Adjust your recipes.

Whether you're making waffles, pancakes, muffins, or bread, for every cup of all-purpose flour called for, substitute a 50/50 blend of whole wheat and white flour. And switch from regular pasta to whole wheat, or at least a blend, like Ronzoni Healthy Harvest.

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