Grains.

My favorite grain is Quinoa.  I happen to love the texture and taste.  It also has high protein and fiber with a lower calorie count.  They sell a big bag of Quinoa at Costco for $10.00.  If you buy it by the box it can be high.  I have not tried amaranth yet but I think I'll pick up some and try it.

	CARB	CALORIES	FIBER	PROTEIN	FIELD-TO-TABLE-TIP
WHOLE WHEAT
	Bread	69 per slice	2 g	4 g	Seek out a slice with whole-wheat flour as the first ingredient.
	Bulgur wheat	76 per 1/2 cup, cooked	4 g	3 g	Pour boiling water over this grain, cover and let steep for 15 minutes.
	Pasta	100 per 1/2 cup, cooked	3 g	4 g	Don't be fooled: Enriched wheat pasta has 1/3 the antioxidants of whole.
	Spelt	123 per 1/2 cup, cooked	4 g	5 g	Carb-starved? Gluten-sensitive people may be able to eat spelt.
	Wheat berries	113 per 1/2 cup, cooked	3 g	5 g	Ice them! These freeze well and add skin-saving vitamin E to salads.
CORN
	Corn	59 per ear, boiled	1 g	2 g	Crunch a cob. Boiling corn releases more antioxidants.
	Hominy	58 per 1/2 cup	4 g	1 g	Hearty kernels are healthy; you can eat them straight from a can.
	Polenta	122 per 1/2 cup, cooked	2 g	3 g	Inspect labels to look for prepared polenta without added fat or salt.
	Popcorn	31 per cup, air-popped	1 g	1 g	No popper, no prob: Nuke 1/4 cup kernels in a paper bag 2–3 minutes.
RICE
	Brown rice	109 per 1/2 cup, cooked	2 g	2 g	Soak uncooked grains overnight to help skip blood sugar spikes.
	Wild rice	83 per 1/2 cup, cooked	2 g	3 g	Cooking time varies for wild rice; it's done when grains split open.
OTHER
	Amaranth	126 per 1/2 cup, cooked	3 g	5 g	Bake cookies with amaranth flour for a sweet dose of whole grains.
	Barley	97 per 1/2 cup, cooked	3 g	2 g	Select hulled barley instead of pearled to score more fiber.
	Quinoa	111 per 1/2 cup, cooked	3 g	4 g	Rinse raw quinoa to shed a bitter coating and reveal its nutty taste.
	Steel-cut oats	100 per 1/2 cup, cooked	3 g	3 g	Breakfast is ready! Make steel-cut oats in a slow cooker overnight.