Dr. Oz's Smart Move of the Week: Watch the White Foods

For all-day energy, swap “white foods,” including pastas, crackers, and breads, for fiber-rich complex ­carbohydrates like 100 percent whole grain bread, brown rice, and fresh vegetables; pair with lean meats.

10 Fiber-Friendly Food Swaps .

1.      Opt for brown rice over white.

2.      Eat oranges instead of drinking OJ.

3.      Choose whole-grain bread over white.(4 GRAMS OF FIBER VERSES 0)

4.      Reach for almonds instead of candy.

5.      Swap white potatoes for sweet.

6.      Dig into a bowl of oatmeal, not a plate of eggs.

7.      Try a fruit smoothie rather than a milkshake.

8.      Skip the sour cream dip in favor of hummus OR FAT Free plain yogurt.

9.      Dunk a bran muffin, not a donut.

10.   Spoon up some applesauce rather than pudding.