When you're trying to lose weight, the one nutrient you definitely don't want to skimp on is fiber. It can be a dieter’s best friend for a few reasons: Fiber helps you stay fuller longer and also slows down your digestion, delaying the release of hormones that signal it's time to eat again. Plus, high-fiber foods—fruit, veggies and whole grains—tend to be lower in calories.

Unfortunately, many of us are missing the mark when it comes to fiber. To find out how much you need and how to get it, check out Hitting Your Daily Fiber Goal and Give Your Meals a Fiber Lift.