Ten Great Ways to “Fiber Up”!

Are you ready to eat more fiber and hit the 20 to 35 gram daily target? The ten guidelines on page 140 can put your day’s food choices within range.

  1. . Eat a variety of foods. You’ll benefit from a mix of fibers both soluble and insolublc.
  2. Check the food label. Nutrition Facts on food labels can help you find foods with more fiber. Look for words such as “high in fiber” or “more fiber” on labels, too. See “Label Lingo: Fiber” earlier in this chapter to see what these claims mean. Spot fiber rich ingredients on the ingredient list, too. For example, look for “bran,” “whole grain,” or “whole wheat flour.”
  3. Remember breakfast a good time for fiber-rich foods. Besides bran cereal or another fiber rich breakfast cereal, enjoy oatmeal, whole bran muffins, or whole wheat waffles. Check food labels for a cereal with 5 or more grams of fiber per serving. Top with fruit for a little more fiber.
  4. Switch to whole grains in bread, cereals, buns, bagels, and pasta, to name a few at least some of the time. Of your six to eleven Grains Group servings daily, make three whole grain! Besides the fiber, making sandwiches on a variety of whole grain breads adds interest and taste. For breads, that includes cornbread from whole, ground cornmeal; cracked wheat bread; oatmeal bread; pumpernickel bread; rye bread; and the perennial favorite, whole wheat bread. Eat breads made with bran, too, such as bran muffins.
  5. Give brown rice a try sometimes, or mix half brown and half white rice.
  6. Plan to eat legumes two to three times a week. They’re among the best fiber sources around. And they add flavor and texture to dishes.
  7. Eat at least five servings of fruits and vegetables daily. Plan a cooked vegetable and a salad for dinner (that’s two vegetable servings) and enjoy another for lunch. You have just two more to go!
  8. . Enjoy fruits and vegetables with the edible skin on. With the skin, a medium potato has 3.6 grams of fiber. Skinless, it has less 2.3 grams. Also enjoy the flavor and crunch of edible seeds for example, in all kinds of berries, kiwi, and figs. They, too, supply fiber.
  9. Choose whole fruit more often than juice. Fiber comes mainly from the peel and pulp; usually both are removed when juice is made (sometimes orange juice is processed with the pulp), so juice has almost no fiber.
  10. “Fiberize” your cooking style. Substitute higherfiber ingredients in recipes, such as using part whole-wheat flour in baked food. And fortify mixed dishes with high-fiber ingredients, perhaps bran or oatmeal added to meat loaf or ground flaxseeds added to baked goods.


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