- Cooked Cereals (look for at least 3 grams of fiber per serving). These should be eaten plain or with sparing amounts of butter, milk, and/or sugar.
Farina cereal, cooked
Oat bran, cooked
- Cold Cereals. All cereals should be eaten dry or with 1 percent or skim milk. Try to avoid sweetened cereals or putting sugar on cereal.
Whole grain cereals
All-Bran with extra fiber
Chex, Multi-Bran or Wheat (and gluten-free varieties)
Fortified oat flakes
40% Bran Flakes
Flax & Fiber
Granola, low fat, low sugar
Raisin Bran (because raisins can be sugarcoated, a healthier choice would be to just add your own raisins to plain bran flakes)
Shredded Wheat, unfrosted
- Baked Goods
Oat-bran bagel, plain or with low-fat/low-sugar toppings
Crackers, whole wheat, low fat
Breads: Cracked wheat, High-fiber, Multigrain, Whole grain, any kind, Rye, light, or dark
- The Best Fruits
Remember, you should eat all fruit raw, whenever possible. Dried fruit has an abundance of condensed sugar, and stewed or packaged fruits often have had sugar added. If you can't store or don't like raw fruit, go for the dehydrated kind (for example, JustFruit bars) or have a little dried fruit with no sugar added.
Find out more about this book:The Dorm Room Diet: The 10-Step Program for Creating a Healthy Lifestyle Plan That Really Works