These foods are high in fibre and can help you feel fuller for longer and lower your risk of developing obesity, heart disease and cancer. Good choices are unrefined, unprocessed or wholegrains, like brown or wholewheat bread, coarse maize (mealie) meal, oats and brown rice. This could also include starchy veggies like butternut and sweet potato. Remember to enjoy these in controlled portions. This is especially important for main meals, as there are often too many starchy dishes on the table.