Eat legumes (beans) at least three times a week. Try bean soup, cold bean salad, hummus sandwiches, black bean dip, toasted soy beans as snacks. Soy protein is especially effective, so be sure to include plenty. Even soymilk, tofu and textured soy protein are good.
Eat five servings of fruits and vegetables every day. One at breakfast, one veggie (e.g. carrot sticks, tomato slices) and one fruit (e.g. orange sections, apple) at lunch, and one salad and one cooked vegetable at dinner ... that makes an easy five! Choose whole fruit, skin included, instead of juice. Juice is the fruit with all the fiber removed.
