Fiber is an important component of a balanced diet. It comes in two different forms, soluble and insoluble. Soluble fiber is beneficial for lowering total cholesterol, and regulating blood sugar. Foods such as fruits, oatmeal, oat bran, and vegetables are good sources of soluble fiber. Insoluble fiber helps to maintain regular bowel movements, and prevent constipation. This fiber can be found in foods like broccoli, green beans, wheat bran, whole wheat products, fruit skins, and nuts. Beans are a good source of both soluble and insoluble fiber. The average person consumes ~12g of fiber daily. We have provided a recipe at the end of the newsletter that contains 12 g of fiber in a ½ cup serving.

 ·   When making a burger, or sandwich, be sure to pile on the vegetable toppings like fresh lettuce and tomatoes.
·    Use whole wheat bread for sandwiches and burger buns. Be sure to read the label to make sure it is a whole wheat bread.
·    Eat fresh fruit, including the skins, twice daily. Fruit included in low fat frozen yogurt makes for a refreshing dessert.
·    Eat whole wheat cereals for breakfast alongside a piece of fresh fruit.
·    Include beans with meals, as a side dish, or part of the main course.
·    Include vegetables in pasta dishes; zucchini, squash, broccoli or tomatoes are great cooked.
·    Prepare vegetables on the grill. Wrap them up in foil or just place them along the side of lean meats.

 

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