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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 at providing protection against heart disease, cancer and digestive problems. Fiber, depending on its type, can help lower cholesterol, gain weight control, and regulate blood sugar. Fiber is found in complex carbohydrates, the central food group in diets like Atkins, Ornish, South Beach and Weight Watchers. To make the most of the fiber content in your diet, we bring you 29 ways from the experts.
1. Every day, start your day with a cereal breakfast. Select unsweetened whole grains with 4 grams of fiber per serving. Researchers at the University of California studied and found that grain eaters eat more fiber and less fat than non-grain eaters.
2. Eat two apples a day. This fruit is a good source of pectin, a type of soluble fiber that helps fill people up.
3. Take a yogurt mix once a week for breakfast. Using a container of yogurt, make a mixture of 1/3 cup whole grain cereal, 1 tablespoon ground flaxseed, and 5 large diced strawberries. You will have 12.2 grams of fiber.
4. On baby carrots and broccoli florets dipped in low-fat ranch dressing as a mid-afternoon snack, enjoy three times a week.
5. Gorp can be great for munchies, particularly when it’s mixed with peanuts, raisins, high-fiber cereals, and chocolate-covered soy nuts.
6. Select whole grain crackers. Even a small cracker can make a difference with its half a gram of fiber.
7. Make a regular cereal blend with Cinnamon Cheerios and other brands of high-fiber choices.
8. Don’t forget to add beans and chickpeas to your salad. A quarter cup contains 5 grams of dietary fiber, says Lisa Andrews, a registered dietitian at the VA Medical Center in Cincinnati.
9. In buying whole grain products, make sure the word whole is present in it as whole grain or whole wheat.
10. Try exotic wheat once a week. Amaranth, bulgur and wheat berries are simple to fix but are high in fiber and flavor.
11. Pearl barley can also be a good side dish.
12. Instead of breadcrumbs for meatloaf and meatballs, use oatmeal.
13. In making sandwiches, whole grain bread can make the best sandwiches. Diets like Subway, recommend whole grain bread.
14. Set a goal to switch from a white to a brown food every week. For example, instead of white rice, use brown rice. Instead of regular pasta, use whole wheat pasta.
15. For your sandwich spread, add ½ cup of hummus for a tasty and nutritious package.
16. Beans can be incorporated into a meal every day.
17. To give a different flavor and taste to your next mashed potatoes, add pureed cauliflower. Provides extra fiber and double nutrition.
18. Salad and beet salad for dinner are great.
19. For another dessert option, try rice pudding using brown rice.
20. Air-popped popcorn without the oil can make a tasty afternoon snack.
21. Baking is never absent from a diet, so why not switch to wholemeal flour as the main ingredient?
22. For the batter, add some flaxseed, wheat germ, or something high in fiber.
23. While eating baked potatoes and sweet potatoes, include the peel.
24. There can never be as healthy as dining on a green salad.
25. When making sandwiches, instead of putting cheese, replace it with tomato and lettuce.
26. Protein should be present in the diet, for this, add beans or lentils as the main source.
27. Fiber sources should go with the season. For example, in the summer, have a cold lentil salad or a corn and black bean salad. In winter, vegetarian chili is perfect.
28. Every day dried fruit can be a good and healthy snack.
29. Drink fiber from whole fruit smoothies.
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