EATING ENOUGH FIBER?
The National Institutes of Health recommends 20 to 35 grams of fiber per day. When you choose a high refined-carbohydrate diet that contains small amounts of fiber your blood sugars may raise and then fall quickly making you feel shaky, irritable and/or have brain fog. The opposite happens when you have 8-15 grams of fiber in a meal. The fiber expands in your gut making your digestion slow down preventing the high and low blood sugars.
Fiber can be found in many plant-based foods such as fruits, vegetables, whole grains, and many types of beans and lentils. Most high fiber foods are nutritionally dense and low in fat. Folate, vitamins A, C, E, B6 and carotenoids are some of the essential nutrients fiber-rich foods provide.
5 Ways to get more fiber
Adding more fiber into your diet does take some planning, but once you begin it will become a part of your healthier lifestyle. Here are a few suggestions:
- Replace white pasta with FiberPasta
- Add grated or spiral vegetables into meals - zucchini, carrots, brussel sprouts
- Jazz up a salad with garbanzo beans, black beans or lentils
- Use FiberFlour when baking cookies or cakes
- Smoothies with apple, kale, chia seeds & protein powder
What’s in your food pantry?
A food pantry can tell you a lot about a person’s eating habits. If you want to eat healthier it begins in your pantry. Start by removing everything from the shelves and discard all items passed its expiration date. Then you want to remove certain foods, such as, chips, sweetened cereals, candy, cookies, soft drinks and high-fat crackers.
As you replenish the shelves with healthier options like FiberPasta, beans, marinara sauce, canned tomatoes, water-packed tuna, FiberFlour, oatmeal, and low-fat crackers you’ll have items that can be made into a quick meal.
Easy solutions to having healthy and tasty meals
How many times have you been driving home after a long workday and your trying to figure out what to make for dinner? Feeling overwhelmed…. most of us do! Here are a few suggestions to make your life easier and tastier.
- Weekly Meal Planning takes 15-30 minutes
- Use pen & paper, computer or one of the numerous apps to make-up menus
- Create a shopping list…. don’t forget to check your food pantry, refrigerator and freezer for any of the items.
BENEFITS OF A HIGH-FIBER DIET
Reduced risk of cardiovascular disease
Reduced risk of diabetes and imporved glycemic control
Improved bowel movement regularity
Appetite control and reduced calorie intake
Reduced cancer risks
Prebiotic effect improving immune system