By Mayo Clinic Staff

High-fiber foods not only provide volume but also take longer to digest, making you feel full longer on fewer calories. So you're less likely to overeat. Choose whole grains, fruits and vegetables, and beans, peas and other legumes. Popcorn is a good example of a high-volume, low-calorie whole grain. One cup of air-popped popcorn has about 30 calories.

Jan. 20, 2017