Fiber is the broom that helps give your intestines a cleans weep. This plant substance multitasks, too. A fiber-rich diet helps protect you from colorectal cancer, heart disease, diabetes, constipation, hemorrhoids and diverticulosis— and perhaps helps you keep a trimmer waistline.
How much do you need? The daily advice is: men, 30-38 grams; women, 21-25 grams, depending on age. Kids’ needs are figured as age plus 5 (e.g., age 10+5-15 grams fiber).
When you prepare food,make it a fiber-boosting day.
- Be a bean counter. Beans have at least 5 grams fiber per half cup. Add garbanzos to your salad, beans to chili, and any variety to veggie soups, stews, or pizza.
- Enjoy skins. Edible peels on potatoes, apples, grapes, peaches and eggplant have more fiber than the insides.
- Sneak fiber in. Add bran or oatmeal to meatloaf, or ground flax seed to batter or dough.
- Go for whole. Use whole-grain ingredients: brown rice in stir-fries and pilaf, whole-wheat flour for half the flour in baked goods.
- Boost veggies. Add extra veggies to casseroles, pasta dishes, pizza, salads and sandwiches.
- Boost fruit, too. Serve berries or whole fruit (edible skin on) over angel food cake, cereal, pancakes, salad and yogurt.
Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source:365 Days of Healthy Eating from the American Dietetic Association (Wiley2004),Roberta Larson Duyff, MS,RD,FADA,CFCS