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6. Ignore the pictures.
Golden sunshine glows on heaps of freshly harvested grains -- an image of good health that signifies nothing. Look at the side of the box instead for the facts, and choose foods that are high in fiber and low in fat and calories.
7. Grade your grains.
Want high-fiber bread? Look for the words "whole grain," "100 percent whole wheat," or "stone-ground" on the label. Breads labeled simply "wheat" -- even if they are brown in color -- may not contain whole grains. True whole-grain bread contains at least two grams of fiber per serving.
8. Watch the language.
Beware of foods labeled "no sugar added" -- the wording is carefully chosen, because the product may be loaded with natural sugar. You'll find the real story on the label, under "Sugars."
9. Add some spice to your life.
Instead of creamy condiments, load up on such spices as basil, chives, cinnamon, cumin, curry, garlic, ginger, horseradish, nutmeg, oregano, paprika, parsley, and Tabasco sauce. They're very low in carbohydrates, fat, protein, and calories.
10. Keep your eye on the cashier.
You're waiting in line, nothing to do -- a captive audience. It's no accident that supermarkets pile their impulse items next to the registers. Keep a couple of items from your basket in your hands. It'll stop you from reaching for the candy bars.
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