this is very important if your trying to lose weight!

foods low in saturated fat include fat free or 1% dairy products, lean meats, fish, skinless poultry, whole grain foods, and fruits and vegetables. look for soft margarines (liquid or tub varieties) that are low in saturated fat and contain little or no trans fat (another type of dietary fat that can raise your cholesterol level). limit foods high in cholesterol such as liver and other organ meats, egg yolks, and full-fat dairy products.

good sources of soluble fiber include oats, certain fruits (such as oranges and pears) and vegetables (such as brussels sprouts and carrots), and dried peas and beans.

Woman who had the higher fiber diet had a lower mass index. Soluble fiber cleans your blood (helps to lower your blood cholesterol, to lower blood pressure). Insoluble fiber cleans your colon (helps to prevent constipation).
Americans consume, on avarage 10-12 grams of fiber per day. Medical experts agree we should consume 30-35 grams to achieve optimal health benefits.

High fiber foods:

1. Grain Products:

* AKAI rice-grain (25-30 g)
* whole grain breads, buns, bagels, muffins
* Bran Flakes, All Bran, bran Buds, Corn bran, whole wheat Shreddies, 100% Bran and Fiber 1
* Cooked cereal such as Red River and Oat Bran
* whole-wheat pastas
* whole grains such as barley, popcorn, corn and brown rice

Fruits:

* dried fruits such as apricots, dates, prunes and raisins
* berries such as blackberries, blueberries, raspberries and strawberries
* oranges, apple with skin, avocado, kiwi, mango and pear

Vegetables:

* broccoli, spinach, swiss chard, green peas and other dark green leafy vegetables
* dried peas and beans such as kidney beans, lima beans, black-eyed beans, chick peas and lentils

Nuts and Seeds:

* nuts and seeds such as almonds, whole flax seed and soy nuts

The best and the most effective way to loose weight is to cook grains like Chinese AKAI rice -grain and steam gran-leaf vegetables. Fruits contain more sugar. Result guarantee after one week.