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29 Ways to Have More Fiber in Your Meal – For Atkins, Ornish, South Beach and Weight Watchers Diet
Fiber is the best in protecting against heart disease, cancer and digestive problems. Fiber, depending on its type, can help lower cholesterol, gain weight control, and regulate blood sugar. Fiber can be found in complex carbohydrates, a major food group in diets such as Atkins, Ornish, South Beach and Weight Watchers. To fully enjoy the fiber content of your diet, we offer you 29 ways from the experts.
1. Start your day with breakfast cereal every day. Choose whole-grain, unsweetened cereal with 4 grams of fiber per serving. Researchers at the University of California studied and found that cereal consumers eat more fiber and less fat than people who eat non-cereals.
2. Eat two apples a day. This fruit is a good source of pectin, a type of soluble fiber that helps satiate individuals.
3. Have a yogurt mixture for breakfast once a week. From one container of yogurt, prepare a mixture of 1/3 cup of whole-bran cereal, 1 tablespoon of ground flax seeds and 5 large chopped strawberries. You’ll have 12.2 grams of fiber.
4. on baby carrots and broccoli florets dipped in low-fat ranch dressing as an afternoon snack that you can enjoy three times a week.
5. Gorp can be great for a snack, especially when mixed with peanuts, raisins, high-fiber cereal, and chocolate-covered soybeans.
6. Choose whole grain crackers. Even one small cracker can replace your ½ gram of fiber.
7. Make a mix of regular cereal with Cinnamon Cheerios and other high fiber brands.
8. Do not forget to add beans and chickpeas to the salad. A quarter cup contains 5 grams of fiber, says Lisa Andrews, a registered dietitian at the VA Medical Center in Cincinnati.
9. When buying whole grain products, make sure the word whole is present, such as whole wheat or whole grain.
10. Try an exotic grain once a week. Amaranth, bulgur and wheat berries are easy to fix, yet rich in fiber and flavor.
11. Hail can also be a good side dish.
12. Use oatmeal instead of breadcrumbs for meatballs and meatballs.
13. When making sandwiches, whole wheat bread can make the best sandwiches. Diets like subway, recommend whole grain bread.
14. Make it a goal to switch from white food to brown food every week. For example, use brown rice instead of white rice. Use whole wheat pasta instead of regular pasta.
15. Add ½ cup hummus to a sandwich spread for a tasty and nutritious wrap.
16. Beans can be incorporated into one meal every day.
17. For a different flavor and taste to your next mashed potatoes, add mashed cauliflower. Provides extra fiber and double nutrition.
18. Lettuce and beet salad for dinner is fantastic.
19. For another dessert option, try brown rice pudding.
20. Air-popped popcorn without oil can be a tasty afternoon snack.
21. Baking is never missing from the menu, so why not switch to wholemeal flour as the main ingredient?
22. Add flax seeds, wheat germ or other high-fiber foods to the dough.
23. When eating baked potatoes and sweet potatoes, include the skin.
24. It can never be as healthy as a green salad dinner.
25. Substitute tomato and lettuce for cheese when making sandwiches.
26. Protein should be present in the diet, add beans or lentils as the main source.
27. Fiber sources should go with the season. In the summer, have, for example, a cold lentil salad or a corn and black bean salad. In winter, vegetarian chili is perfect.
28. Dried fruit can be a good and healthy snack every day.
29. Drink fiber from whole fruit smoothies.
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