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Healthy Eating Tips - Fiber

Posted Aug 24 2008 1:33pm
Avoid bad carbs. Watch out for foods made with refined flour and added sugars and fats - especially cakes, cookies, crackers, candy, and dohnuts
Check the ingredients label for fiber. The whole grain ingredient should be the first one listed
Eat more whole grains. These great sources of fiber help lower cholesterol and reduce risk of heart attack (and they keep you regular!)
Get 25 grams of fiber a day (for a 2000 cal diet). Check the nutirtion label for the grams of fiber in each serving
Get fiber from fruits. small pear 4.3gm, medium sweet potato with skin 4.8 gm, medium sized orange 3.1gm, medium banana 3gm
Get fiber from other foods. 1 cup has this much fiber: navy beans(20 gm), bran cereal(18 gm), lentils (15 gm), spinach(7), broccoli(5.5)
Look for fiber on the label. Check for "excellent source of fiber", "rich in fiber" , "high in fiber" and read the % Daily Value (%DV) of fiber on the label
Look for whole grains in the ingredients. Whole or cracked wheat, whole rye, wild or brown rice, buckwheat, oatmeal, sorghum, millet, quinoa, triticale.
Make a list of your favorite whole grain foods. List the whole grain foods you like most, and list the meal times you like to eat them
Make half your grains whole. The other half of your grains should not be refined, but "enriched" with iron and folate, or "fortified" with added nutrients
Plan your grains. For 2000 calories, plan 6-8 servings of whole grain foods. Sample servings:1 slice bread, 1/2 cup cooked rice, or 1 oz dry cereal
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