Article Advise

submitted: Aug 15th 2008 | by: GailM.Davis | Total views: 2 | Word Count: 519 | |

Do you need to get more fiber in your diet? Did you know that men are supposed to have at least 35 grams of fiber a day and women are to have 25 grams? Fiber offers some incredible benefits to our health. Not only does it keep us feeling full and satisfied, but it can help lower our cholesterol levels and our blood sugar levels.

If you don't currently get enough of this wonderful nutrient in your diet, don't despair; there are quick and easy ways to get more fiber! Follow these simple suggestions, but start slowly. Adding too much fiber at once can cause bloating, cramping, and gas. If you experience this discomfort, add just a little each day until you reach your recommended amount.

You can begin to get more fiber by adding a high-fiber cereal to your daily food intake. If you add fruit to your cereal, you'll get a double dose! Think of creative ways to include bran and whole-grains into your favorite meals. These two items can be easily added to salads, casseroles, muffins, and meatloaf.

You can easily get more fiber by making fruit an important part of your day. Avoid peeling the skin and don't exchange fruit for fruit juice. Experiment with fruit in smoothies, desserts, muffins, salsas, and other sauces for fish, beef, chicken, and pork.

Make your snacks count! Eat dried fruit, raw vegetables, and low-fat popcorn.

Add salads to your evening meals. Keep them interesting by adding unusual fresh vegetables and fruits. Make a dressing out of 1 tablespoon or less of olive oil and lemon juice or vinegar. Be creative with your salads. They can be served on top of pizza, on top of fish, or in a whole-grain tortilla.

Gradually switch out your favorite products with whole-grain products. Do it slowly so that you have time to acquire a taste for it. Whole-grain pasta can be mixed with regular pasta in your favorite Italian recipes. "Whole-wheat white" breads are a little milder in taste, and can be used as you transition to whole-grain breads. To get started, eat your sandwich with one slice of each.

Learn to love the skin of your potato. There are just too many nutrients there for it to go in the trash can. Omit the high-fat toppings and squeeze fresh lemon or lime juice on the potato for a wonderfully fresh flavor. Add sweet potatoes to your menu. If they're not your favorite, start adding them by making oven fries. Cut the potatoes and toss them with 1 teaspoon of olive oil, garlic powder, salt and pepper. Bake in a 350-degree oven for 30 minutes.

To make your digestive system healthy and happy, drink plenty of water as you get more fiber in your diet. 6-8 glasses a day are recommended. Fiber absorbs many times its own weight in liquid, so this is an important tip. Following these simple suggestions will help you meet your daily fiber requirements in a flash!

About the Author

Gail M. Davis provides numerous easy and practical suggestions to help you get more fiber in your diet. You can find healthy recipes, motivational ideas, printable journal pages, and easy weight loss tips on her website

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