Fantastic Fiber!

Fiber is your friend. Not only does it help curb hunger, eating a diet rich in fiber also helps prevent diabetes and heart disease as well as keep your digestive system healthy and regular. Keep in mind that there are two types of dietary fiber. One dissolves in water; the other doesn't. In general, whole grains and vegetables contain insoluble fiber while nuts, seeds and legumes contain the soluble type.

Both kinds are an important part of The Sonoma Diet as both help maintain blood sugar levels, which helps you avoid cravings and stay satisfied longer. Most Americans get about half the amount of fiber they need each day but as a Sonoma Dieter, you'll be way ahead of the pack. Just make sure that every slice of whole-wheat bread you eat has at least 2 grams of fiber in it, and that every bowl of whole-grain cereal contains at 8 grams. Grain fiber, especially wheat and oat bran, is a real superstar so enjoy it as often as possible — every morning, for instance. Or incorporate grains into your evening meal with a savory side dish of brown rice or quinoa, topped with a touch of olive oil and your favorite spices.