As I’ve said before, the closer your food is to it’s most natural state, the more nutritious it is for you. You’ve already switched to brown rice, it is now time to switch to whole grain pastas. Fortunately, in today’s market whole grain and whole wheat pastas are widely available. They may need to boil for a little longer than the regular option, but they’ll fill you up faster and give you more fiber and nutrients. Make that switch!!
Vegetables are full of vitamins, nutrients, and fiber. They are also significantly lower in fat and other bad things that meats and especially carbs can have. Large portions of vegetables allow you to fill your stomach while taking in way less calories than other foods. This infographic that I found on Pinterest illustrates the point pretty well.