Aim to consume whole fruit over fruit juice or canned fruit. Try to eat as much variety as possible. Eat your vegetables. Vegetables are great on sandwiches, in soups or as snacks. They're also low calorie and high in vitamins A and C, potassium and calcium.
Frozen vegetables are just as good as fresh.
If you are in a rush, microwave them for four minutes in a covered glass dish. Dried beans such as black, navy, kidney, pinto and Great Northern are an excellent source of fiber as well as protein, potassium, iron and zinc. Beans make a great meat substitute and are virtually fat free. Be sure to drink plenty of water along with your high fiber diet. Don't try to avoid it-fiber attracts water in the gut to help move things along.