Fiber is your friend. It makes you feel fuller sooner and keeps you feeling fuller longer. It slows the rise in blood sugar after eating, lowers blood cholesterol and keeps you regular. Adults need at least 20-30 grams of fiber per day for good health, but most Americans only get about 15 grams.

Here are some tips for getting more fiber into your diet:

1. Read Labels: check nutrition labels and choose foods with the highest dietary fiber content. Foods displaying the Whole Grains Stamp offer at least a half serving (8 grams) or more of whole grains.

2. Invite Whole Grains to Lunch: wrap healthy veggies and protein in a La Tortilla Factory 100 Calorie Whole Wheat Tortilla to keep you from the 3 pm slump. One tortilla provides nearly half of your daily recommended intake!

3. Eat (don’t drink) Your Fruits and Veggies: rather than juicing your fruits and vegetables, eat them whole and preferably raw, throughout the day. Although juicing has great health benefits, the process depletes the fiber content that is found in the edible skins.