Fiber helps our digestion system, helps with weight maintenance and helps keep us fuller longer. Therefore it is an essential component of each meal. To help meet your daily fiber goals – aim to have roughly 5-7g of fiber in each meal and 3g of fiber in each snack.
Beans, berries, fruits, flax seed, whole grains, nuts, seeds, cooked veggies are all good sources of fiber. Find your favorites and add them to everything! Flax seed ground up can be added to just about anything to add about 2g of fiber per tablespoon. Do a trial and test yourself to see if adding fiber to you meals helps keep you full until your next meal or snack.
3 meals a day is very important, and fit in those 2 small snacks in between.
And especially when exercising, do not forget your water intake throughout the day!