GrainsWhole-grain foods are low in fat. They’re also high in fiber and complex carbohydrates. This helps you feel full longer and prevents overeating. Check the ingredient list for the word “whole.” For example, “whole wheat flour” or “whole oat flour.” Look for products that have at least 3 grams of fiber per serving. Some enriched flours have fiber but are not nutrient-rich.Choose these foods:Rolled or steel cut oatsWhole-wheat pastaWhole-wheat tortillasWhole-grain (wheat or rye) crackers, breads, and rollsBrown or wild riceBarley, quinoa, buckwheat, whole corn, and cracked wheat