Tuesday, January 8, 2013

Add Fiber to Your Meals

If you're like me you don't get enough fiber on a daily basis. So here are some helpful tips to adding fiber to your menu.

Instead of this hearty meal try something healthier

Breakfast try adding the following:
 
Cereal hot or cold - granola, nuts, fresh fruit, wheat germ or quinoa

Omelets - raw vegetables such as onions, peppers, mushrooms, tomatoes, spinach, etc.

Pancakes - fresh fruit, oatmeal and wheat flour instead of white flour, nuts or wheat germ

Smoothies - fresh fruit, granola, wheat germ, veggies ( make a V-8 style smoothie), or flaxseed.

Lunch:
Instead of this, try:
 
Salad - toss in nuts, avocado, fresh fruit, raw veggies, beans, wheatgerm or flaxseed.
 
Sandwich - add veggies or fruit. Try a grilled cheese sandwich with slices of pears in it or make a tuna sandwich with fat free Greek yogurt instead of mayonnaise, add a chopped bell pepper, apple and celery to the mix and eat on whole wheat.
 


Instead of this, try:

Dinner:

Pasta - use whole wheat pasta or spaghetti squash in place of pasta, add zucchini, eggplant, carrots and or onions to the sauce

Soups and stews- add beans (any kind), raw veggies, potatoes, corn off the cob and if you want you can add brown rice, whole wheat pasta, barley or quinoa.

Meat and poultry - add apples, pears, cherries, cranberries, apricots and oranges to the dish either as a sauce or baked in with the juice of the meat.

My weakness

Dessert:

Cookies - add nuts, fruit, oatmeal or seeds

Ice cream - use low fat or fat free ice cream and add fruit, nuts and/or granola


Yogurt - either frozen or regular add fruit, nuts, granola, wheat germ or seeds


Foods high in fiber:


Fruits:
Berries, apples, bananas, pears, oranges, prunes, raisins, peaches and dried figs

Nuts and Seeds:
Almonds, pistachios, cashews, peanuts, walnuts, Brazil, pinon nuts, sunflower seeds, pumpkin seeds, sesame seeds and flaxseed


Vegetables:
Squash, turnips, corn, mustard, beet and collard greens, spinach, Swiss chard, peas, kale, cauliflower, broccoli, Brussel sprouts, red cabbage, avocados, russet, red and sweet potatoes, edamame and hearts of palm


Beans of all kinds, bran and whole grains


Have a healthy New Year!

4 comments: