Want to know the secret to staving off hunger? It's simply eating foods that make you feel full. High-fiber foods, like whole grains, vegetables, legumes and beans, are digested more slowly, keeping you fuller for longer. While experts recommend that we get 20-25 grams (women) or 25-30 grams (men) daily, most of us barely meet the halfway mark.

HIGH-FIBER FOODS

• FRUITS.
  • bananas
  • oranges
  • mangoes
  • strawberries
  • raspberries
• VEGETABLES
  Generally, the darker the color, the higher the fiber content.
• BEANS & LEGUMES
  • navy
  • white
  • garbanzo
  • kidney
  • peas
  • lentils
• BREADS & GRAINS
  Whole grain breads: Select 7-grain, dark rye, cracked wheat, pumpernickel. Make sure "whole wheat" or another whole grain is listed as the first ingredient. Grains: Try bulgur wheat, brown rice, wild rice, and barley instead of white rice. Cereals: Look for those with 5 or more grams of fibre per serving.
• NUTS AND SEEDS
  • almonds
  • chia seeds