NutritionDoc

1. Start your day with a whole grain cereal - hot or cold.

It is an easy way to jump start your day's fiber intake. Choose a high fiber cold cereal that delivers at least 8 grams of fiber per serving.  There are several on the market that have 12 grams of fiber per serving (see previous blog articles). If you have a little time, cook up a bowl of oatmeal or multigrain cereal, BUT check labels - not all are equally fiber rich.

 

2.  Commit to eating 100% whole grain breads.

Be sure the label says "100% whole grain". Check the ingredient list and be sure the first ingredient is a whole grain. Select only breads that have 2 or more grams of fiber per slice.

 

3. Incorporate more whole grains into your cooking.

Sure, cooking whole grains takes time, but it does not take advanced culinary skills. If you can cook white rice, you can cook brown rice and other grains like barley, millet, buckwheat and bulgur. Whether you use whole grains as a base for hearty main dish salads, stir into soups or as an alternative to noodles, they have a great way to boost fiber. Make it your mission to try one new whole grain each month - then try to serve it once a week.

 

4. Eat fruit at every meal.

Too many Americans get barely one serving of fruit a day. Developing a fruit habit can make a big fiber difference, while improving overall nutrient intake. Even canned fruit is fine; be sure to buy it packed in juice, not syrup.

 

5. Double your veggie portions.

Americans eat a couple of veggies each day, but the servings are often not big enough - double up on those portions!! You will get more nutrients, feel fuller on fewer calories, and your plate will have a better balance (think 1/3 fruit/veggies, 1/3 grain/starch, 1/3 protein).

 

6.  Substitute beans or lentils for meat whenever possible.

Exchange beans for a least some of the ground meat in recipes like meat sauce for spaghetti, chili, casseroles, nachos and burritos. Toss beans into your soups and stews too. Using canned beans will save time, but drain and rinse them well to cut down on gassiness and to lose some of the sodium.

 

Choose wisely . . . live well.