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Forgotten Fiber

Timeless Nutrition Tips...

There is so much talk about fat and calories, fiber does tend to get neglected. It is important to get enough fiber in your diet - the recommended intake is 30g daily.

Forgotten fiber

A high fiber diet can help flush cholesterol out of your body before it is able to enter your bloodstream. Fiber also protects against chronic illnesses such as heart disease.

There are two types of fiber, soluble, the one responsible for flushing out the cholesterol, and insoluble, which speeds the transit of foods through your intestines. This helps prevent ingested carcinogens from entering your blood. Along with flushing out cholesterol, fiber can also remove vital nutrients. You can avoid this by eating nutrient dense high fiber foods.

Farro for Fiber

Also known as emmer wheat, farro (triticum dicoccon) is the Italian name for this hulled ancient mother grain that gave rise to modern wheat. Often confused with spelt they are two distinct, though closely related grains. Armed with more than twice the protein and fiber of modern wheat, each grain of farro packs a nutritious punch.

Eat Fruit and Vegetable Skins

Edible skins of fruits and vegetables and seeds berries, tomatoes, sunflower seeds) are all good sources of natural fiber. Drink plenty of water, too. Water helps fiber do its job. Four to six 8-ounce glasses a day are recommended.

Cereal Fiber: A Great Source of Fiber

Cereals are typically whole grain, low in fat and a great source of fiber - and fiber-rich cereals have made progress on the road to tastiness. Consumer Reports noted four cereals that are very tasty and very nutritious based on calories, fat, sodium, sugars, iron, calcium, and fiber.

  1. Kellogg All-Bran Original
  2. Post Grape Nuts Original
  3. Post Shredded Wheat Original Spoon Size
  4. Post Shredded Wheat Wheat ‘n Bran Spoon Size

Cereal fiber

Orange Bowl Cereal Quick Recipe

Oranges with your cereal not only up the ante on fiber, but you pack a wallop of vitamin C into the mix, too!

Place 1-cup Post Spoon Size Shredded Wheat Cereal in serving bowl. Top with 2/3 cup mandarin orange segments and juice (about 1 /2 of an 11-ounce can). Top with 1 /4 cup vanilla low-fat yogurt (or flavor of choice). Makes one serving.

Nutrition information: Calories: 290, Fat: 2g, Cholesterol: 4.9mg, Sodium: 40mg, Carbohydrates: 65g, Fiber: 7g, Sugars: 22g, Protein: 9g

Top 10 Ways to Get Dietary Fiber

  1. Start the day off with a bowl of your favorite, delicious high fiber cereal, such as frosted shredded wheat or whole grain raisin bran.
  2. Put fruits, such as berries, raisins, or bananas, on your cereal to increase your dietary fiber intake by about 1 to 2 grams.
  3. Combine the great taste of both whole grain and enriched grain breads in your family’s diet. For example, introduce whole grain taste to the family by using one slice of white bread and one slice of 100 percent whole wheat bread when making sandwiches.
  4. Next time you are making any type of pasta, instead of using traditional pasta, choose whole wheat pasta. Even macaroni and cheese lovers can use whole wheat macaroni.
  5. Substitute wheat bran for one-third of the all-purpose flour when making pancakes, waffles, muffins, or any other flour-based food.
  6. When you feel the urge to start snacking, reach for a delicious muffin, pretzels, or baked pita chips instead of a candy bar.
  7. If rice is what you crave, then steer toward brown rice, which offers increased amounts of dietary fiber, iron, and many B vitamins. Plus, it tastes exquisite.
  8. Believe it or not, popcorn can be a healthy snack for you and your children. It is a great source of dietary fiber. Just don’t use too much butter or salt on this whole-grain treat.
  9. A great substitute for desserts is a bowl of fruit (especially raspberries, strawberries, and blueberries). Try whole wheat bread pudding with fruit, or perhaps a treat as tasty as a whole grain muffin strikes your fancy.
  10. Leave the skins on fruits and vegetables such as pears, apples, peaches, and even potatoes, as opposed to peeling them off. Most of the fiber is in the skin, which will help the digestive tract.

Top Five Fiber Foods

Here are the top five food sources of fiber along with the grams of fiber each food contributes. These are, literally, the top fiber choices from food.

  1. Split peas: 16.3g. Peas are a high protein food and a good source of potassium and the B-vitamins. Complex carbohydrates, which peas provide, release energy slowly to the body. This helps to maintain a consistent energy level. Peas are an excellent source of minerals phosphorus, potassium, magnesium and calcium.
  2. Red kidney beans: 13.1g. Red Kidney Beans are large and kidney-shaped with a deep glossy red color. They have a solid flavor and texture. Red beans are a good source of iron and folate.
  3. Whole wheat spaghetti: 6.3g. Whole grains contain hundreds of phytonutrients that appear to work together in powerful ways with the fiber and other nutrients to protect against chronic diseases like heart disease and diabetes.
  4. Broccoli: 5.1g. Broccoli is the superhero of the vegetable kingdom with its rich vitamin A content.
  5. Green beans: 4g. Green Beans are a good source of fiber and vitamin C and also contain calcium, magnesium, zinc and Vitamin A. Also is a source of folate which supports DNA synthesis and new cell formation.

Top Five Fiber Foods