Dietary fiber is an essential part of any healthy diet. But it's especially useful to people trying to lose weight since fiber makes you feel fuller longer. High-fiber foods usually involve more chewing, so your body has time to recognize you're no longer hungry. In addition, high-fiber foods also tend to be less calorie-dense, so you get fewer calories for the same volume of food. Skinny runners get plenty of fiber in their diet
by eating lots of fruits and vegetables and choosing whole grain foods.
What to Do:
Think about your daily eating habits and look for ways to add whole grain, legumes, fruits and vegetables (not juices) to your meals and snacks. Here are some ideas:
Sprinkle berries in your cereal or on your yogurt.
Keep cleaned baby carrots, celery sticks, and other vegetables in your refrigerator so you can grab them when you want a quick snack.
When making a sandwich, use whole-grain bread and lots of vegetable fixings -- lettuce, tomatoes, thinly-sliced cucumbers, and sprouts -- for added fiber and nutrition.
Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, baked tortilla chips and salsa.
Keep a bowl of fruit on your kitchen table or desk to encourage you to eat fruit rather than running to the pantry or vending machine.