• Choose whole-grain foods such as whole-grain bread or crackers, tortillas, bran cereal, brown rice, or bulgar. They're nutritious and high in fiber.
• Choose beans as a good source of fiber.
• Use whole-wheat or other whole-grain flours in cooking and baking.
• Eat more low-fat breads such as bagels, tortillas, English muffins, and pita bread.
• For snacks, try pretzels or low-fat crackers.

A serving can be:

• 1 slice bread
• 1/2 small bagel, English muffin, or pita bread
• 1/2 hamburger or hot dog bun
• 1 6-inch tortilla
• 4 to 6 crackers
• 1/2 cup cooked cereal, pasta, or bulgur
• 1/3 cup cooked rice
• 3/4 cup dry cereal
• 1/2 cup cooked beans, lentils, peas, or corn
• 1 small potato
• 1 cup winter squash
• 1/2 cup sweet potato or yam