Articles on Family Health
Care and More!
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1. Have Oatmeal
for Breakfast
A cup of cooked oatmeal has 4 grams of fiber per serving and
the complex carbohydrates will keep your energy high till lunchtime.
2. Wrap it up
Mediterranean style wraps are all the rage. Chop or grate fiber
rich vegetables and prepare them in a convenient wrap sandwich
dressed with hummus or bean dip.
3. Relish a Relish!
Fiber rich foods needn't be tasteless like cardboard! Enjoy savory
appetizers or sauces on your vegetables or grains to improve
their flavor.
4. The Whiz
Your blender or food processor can be a handy tool to improve
your child's fiber consumption too. Finely grind or blend your
favorite veggies and hide them in soups and salads.
5. Substitute
Spaghetti Squash
Replace those refined flour noodles with fiber rich spaghetti
squash. Tastes great with tomato sauce, meatballs and a dash
of parmesan cheese!
6. Toss a Salad
The old standby has gotten a facelift. Choose fibrous veggies
to mix in, such as broccoli and grated summer squash. Replace
iceberg lettuce with deep greens like cabbage.
7. Try Crispy
Crudités
Chop up carrots, celery, green peppers and broccoli and dip into
tasty low fat dips for a popular snack.
8. Sprinkle On!
Supplement companies are now offering handy shaker bottles of
sprinkle fibers. These dissolve instantly, have no taste and
are an easy way to add additional fiber to your dish! Sprinkle
on cereal, salad and soups.
9. Go Organic
Jump on the green bandwagon and try organic produce. Support
sustainable agriculture and in turn you will receive products
known for greater flavor and quality than many grown conventionally.
10. Opt for Pulp
When choosing juices or using your juicer at home, add the pulp!
The fiber full parts of the fruits and veggies will be lost if
you toss it out.
11. Bread of
Life
Whole grain breads are becoming increasingly more common at the
grocer. Try 100% whole wheat, or be adventurous and add one with
alternative grains such as spelt or millet.
12.Simple Supplements
Nowadays you can find supplemental fiber in powder, capsules,
wafers and tablets. Look for organic sources with no added ingredients
or fillers.
13. Try a Fiber
Bar
There are plenty of snack bars on the market, but read the labels.
Some can provide you up to half your daily recommended dose of
fiber in one serving! Tasty, and nutritious.
14. Whole Grain
Goodness
Grocers are currently stocking whole grain products, from pasta
to crackers. Even the snack food industry is catching on. Look
for the whole grain label and count those fiber grams!
15. Jumping Beans
A great side dish, beans are a great high fiber choice. Low in
fat with no cholesterol, add them to soups, casseroles, and salads.
16.100% Scores
an A+ in Health!
Look for the 100% whole grain or 100% whole wheat label. The
statement Made with Whole Grains can be misleading, so be sure
to check those nutrition facts stickers!
17. Skinny Dip
Low fat bean dips such as those made with garbanzos or white
beans taste great and pack a fiber punch. Perfect with crackers
or crudités.
18. Prepare a
Pilaf
Although typically made with rice, you can use any whole grain
to make a pilaf. Great choices are buckwheat, millet and cracked
wheat.
19. Soup it Up
Soups are the perfect vehicle for pouring on the fiber. Stir
in extra vegetables or whole grains to your favorite canned soups.
Take blended squash or asparagus and make a creamy base for your
next homemade chowder.
20. Brown Rice
is Best
Processed white rice has had the nutrient dense outer bran removed.
Try brown rice for a greater dose of fiber and a nuttier robust
flavor for your next dish.
About The Author
Cassandra Cox is a 10-year veteran
of the natural products industry. She is passionate about educating
others as they manage their wellness through better nutrition
and optimum digestive care. http://www.fiber35diet.com
