High-fiber foods can help you lose a little weight.

Not only are they

filling and nutritious, but their fiber reduces the number of calories your body

absorbs from the meal. A USDA study found that women who double their daily

fiber intake from 12 to 24 grams absorb about 90 fewer calories a day from fat

and protein, on average; men going from 18 to 36 grams of fiber absorb about

130 fewer calories. Nutritionists recommend at least 20 to 30 grams of fiber daily.

Some good sources of fiber are:

Lentils: 1 cup has 15 grams fiber
Black beans: 1 cup also has 15 grams fiber
Baked Beans: 1 cup has 10 grams fiber
Apple with skin: 4.4 grams fiber
Pear: 1 medium, has 5.1 grams fiber
Strawberries: 1 cup has 3.3 grams fiber
Oatmeal: 1 cup has 4 grams fiber
Bran flakes: 3/4 cup has 5.1 grams fiber
Peas: 1 cup has 8.8 grams fiber
Artichoke: 1 medium, has 6.5 grams fiber
Popcorn, air popped: 3 cups has 3.6 grams fiber
Legumes, by far, have more fiber than all the rest of the foods.

So eat your fiber and lose weight!!