The major sources of calories in the American diet are carbohydrates and fats. Carbohydrates from vegetables, fruits and grain products such as breads, cereals, pastas and rice are an important part of a varied diet. Vegetables, fruits and grains are generally low in fat. They are emphasized because they are also good sources of complex carbohydrates, dietary fiber and other substances in food linked to good health. Serving more foods containing complex carbohydrates can also help add fiber to the diet.
Foods differ in the kinds of fiber they contain.
Vegetables Eat vegetables higher in fiber such as cooked dry beans, broccoli, potatoes with skin and carrots. Try a three-bean salad, cole slaw or raw vegetable salad prepared with a lowfat dressing or marinade. Add green pepper, mushrooms and onions as pizza toppings or add spinach to lasagne. Serve fresh vegetable strips with lowfat tofu dip. Purchase or make vegetarian baked beans.