Fiber
Hey Fitbuddies,We all know we should have more fibrous foods, but tend to think of them as stringy and tasteless. But did you know that something as simple as leaving the skin on a piece of fruit adds fiber to your diet. Also keep in mind that fiber fills you up and keeps you feeling full longer. A definite plus when it comes to dropping pounds. Fiber is also found in whole grains such as breads, cereal, pasta, vegetables and lots of other fruits. Of the 20-30 grams of fiber that the American Dietetic Association recommends each day, we average only 12. Whole wheat bread, whole grain cereal, rye bread, beans, fruits, and vegetables are the highest in fiber content. Increase fibrous foods moderately to prevent bloating and diarrhea, and make sure you get plenty of fluids. Again, by reading food labels you can easily identify the amount of fiber, it’s listed under the total carbohydrate section. A good fiber source has at least 2-3 grams per serving. An especially high fiber source will have five grams or more. Here’s a look at the fiber content of some common foods.
¼ cup sliced almonds will net you 2.4 grams of fiber and an apple gives you four. If you want to get your fiber in a hurry have a cup of black beans which carry a whopping 19.4 grams. Most whole wheat products will also push you toward your daily goal with an average of about 5 grams per serving. Still wondering how to get more fiber in your diet? Check this out:
Top your favorite side dish with cooked beans and peas; they taste great when mixed with cooked vegetables.
When baking, replace up to one third cup of all purpose flour with whole wheat flour.
At home, school, or work, add kidney or garbanzo beans to your fresh salad. It adds a nice texture and more fiber.
Try ancient grains that are popular today such as spelt, millet, kamut or amaranth. Serve with chili or add to your favorite soup. Be advised that they can be costly.
Try adding mashed pinto beans to extend your ground meat instead of dry bread crumbs.
Add bite-sized turkey breast pieces, grapes, low-fat mayonnaise, raisins, and a few cashews to orzo pasta for a lighter version of a tasty pasta salad.
Cereals are great for a fiber-packed breakfast. Look for ones that have 2.5 grams
Instead of French fries, try eating a baked or mashed yam.
When baking, sprinkle wheat bran in your favorite muffin batter for a fiber-rich treat.
Try fat-free refried beans or pinto beans as a filling for tacos or burritos.
Have oatmeal for breakfast and top it with fresh or dried fruit.
For a quick and tasty lunch, grab a bowl of split pea, navy bean or lentil soup.
Looking for a night-time snack? Have some low fat popcorn. It’s a great source of fiber.
Add peanut butter to apple or banana slices.
Make quesadillas with beans and a small amount of cheese on whole wheat or corn tortillas.
Adding oatmeal to pancake batter will make them more nutritious and fiber-rich.
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