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Saturday, June 30, 2007

Fortify with Fiber

Sneak more fiber into your lunch
By: Colleen Crone

Getting the USDA recommended 20-35 grams of fiber daily may seem like a tall order, but a few simple changes to your lunch menu can add bulk without too much bother. Here are some tips to sneak more fiber into your food:

Choose 100 percent whole grain bread for your sandwich and you’ll add 3 to 5 grams of fiber per serving.

Toss ground flax seeds onto salads or soups for extra bulk and heart-friendly omega-3 fatty acids.

Blend ½ cup of fresh or frozen fruit into a smoothie. Leave the skins on for up to 4 grams of fiber.

Munch on two cups of low-fat popcorn for 2 grams of fiber.

Sprinkle garbanzo or kidney beans on your salad. One-half cup delivers up to 6 grams of extra fiber.

Skip the chips and nibble on raw carrots, broccoli or pepper strips instead.

Pile on the veggies by layering your sandwich with fresh spinach, tomatoes, sprouts, cucumbers or peppers.

Sip some psyllium. Stir the fiber supplement into water or juice for an additional 2.5 grams.

Crunch on 1 ounce (about a handful) of almonds, peanuts, cashews, pecans, or sunflower seeds for 2 to 4 grams of fiber.

Drop in a handful of berries to add flavor to plain or vanilla yogurt. One-half cup provides 4 grams of fiber.

Top salads or cooked vegetables with one-fourth cup crushed bran cereal or unprocessed wheat bran for an additional 3.5 grams of fiber.

Eat the skin of your next baked potato for an extra 2 grams of fiber.
For dessert, satisfy your sweet tooth with dried figs, apricots, or peaches. Add nuts for a fiber-packed trail mix.

Add roughage to chips and salsa with black or kidney beans.

Indulge your inner child with crunchy peanut butter on whole wheat bread or unpeeled apples.

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