膳食计划: The High-Fiber Factor
We’ve all heard that eating more fiber is good for us. Fiber is found in fruits, 蔬菜, 全谷物, 豆子。, 坚果和种子, so you have lots to choose from!
Here are some ideas for upping your fiber:
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吃 整个 事情。. Choose breads, crackers and cereals made from 全谷物. Refined grains are stripped of their outer coat (bran), which removes some of the important vitamins, 矿物质, 和营养, 包括纤维. Enriched grains have some of the vitamins and 矿物质 added back. Brown rice is a 整个 grain; white rice is not. Similarly, removing the skin from fruits and 蔬菜 decreases their fiber content. It’s better to eat an apple than to drink apple juice.
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尝试不同的东西. Whole-grain pasta may sound unusual, but it’s delicious and doesn’t take any longer to cook than white pasta. Bulgur, quinoa and barley are good side dishes or chilled in salads. Add colorful fresh or frozen 蔬菜 汤和酱汁. 例如, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews. Add chopped fresh spinach or frozen spinach to soups. Or make a pesto from spinach and walnuts. Try adding crushed bran cereal or oat bran to muffins and cookie recipes.
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加一些豆子. 挤进。 豆子。 into 整个-grain tortillas or pita bread. Add them to soups, salads, and pasta dishes. Toss 豆子。 into sautéed veggies or mix them with cooked greens and garlic.
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Rise and shine (and snack.) 开始新的一天 早餐 of 整个 grain cereal or oatmeal. Add some bananas, berries or other fruit. Or, crush up that tasty cereal and mix it with yogurt. Whip up a 早餐 smoothie in your blender with frozen fruit and low-fat milk. 新鲜或干果, 生蔬菜, and low-fat popcorn and 整个-grain crackers are all good snack choices. And a small handful of unsalted nuts or pumpkin seeds is a portable, healthy snack star!
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