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According to the American Heart Association we need a lot of fibre in order to lead a healthy life and be able to function properly .
Fibre helps to slow down our digestive system .It allows the body to break down sugars in food at a rate that avoids wild swings in sugar and insulin levels in the blood. This can prevent the inconvenient hunger pangs that can lead to overeating. Fibre also binds with the material in our intestines, softening it to aid in waste elimination and promoting a healthier colon.The recommended daily fibre intake can vary with age and gender but approximately 14 grams per 1,000 calories of consumption is the average recommended amount for a healthier body.
Ideally we should get some fibre at every meal starting with breakfast. Bran cereals especially those with 6 grams or more fibre per serving are excellent choices as long as we watch the amount of sugar they contain. Oatmeal and oat bran still top the list as the best choice for a healthy first meal but brown rice , wheat bran and wheat germ are also good. For kids in your family, try topping cereals with almonds or diced apples instead of sugar.
For lunch swap the hamburger and fries for a tasty fibre rich meal of fresh vegetables such as celery sticks with a handful of low-salt, dry roasted nuts like almonds or peanuts and apples or a serving of berries. They are not only tasty and nutritious but are loaded with essential fibre. Peanut butter is also a good lunchtime choice. Low-fat crunchy peanut butter with reduced sugar on whole wheat bread is filling and nutritious. A good evening meal that is high in fibre and essential vitamins and minerals is wild or brown rice with fish or chicken with the skin removed and lentils or beans as a vegetable. Skip the rich sauces and try a light sauce for flavour.
If you must have bread, try whole grain. Avoid the so called enriched breads as most of the real nutrients have been removed in the production process. Complete your supper with a fresh salad of celery or other greens and vegetables along with a vinegar dressing. Three light meals, starting with a heaty breakfast supplemented with fresh fruits or vegetable snacks at mid-morning and mid-afternoon can help you control those messy cravings and maintain a healthy weight. It will also help you get the required amount of fibre into your system
Avoid those late night snacks to prevent gastric upsets like acid reflux, and do not eat less than three hours before lying down for a nap. These tasty foods along with regular exercise can help to control the absorption of sugar into your blood stream .Getting enough fibre in your diet does not mean eating tasteless food. Including plenty of vegetables, fruits and nuts in your diet provides both good taste and nutritious food .
Fibre helps to slow down our digestive system .It allows the body to break down sugars in food at a rate that avoids wild swings in sugar and insulin levels in the blood. This can prevent the inconvenient hunger pangs that can lead to overeating. Fibre also binds with the material in our intestines, softening it to aid in waste elimination and promoting a healthier colon.The recommended daily fibre intake can vary with age and gender but approximately 14 grams per 1,000 calories of consumption is the average recommended amount for a healthier body.
Ideally we should get some fibre at every meal starting with breakfast. Bran cereals especially those with 6 grams or more fibre per serving are excellent choices as long as we watch the amount of sugar they contain. Oatmeal and oat bran still top the list as the best choice for a healthy first meal but brown rice , wheat bran and wheat germ are also good. For kids in your family, try topping cereals with almonds or diced apples instead of sugar.
For lunch swap the hamburger and fries for a tasty fibre rich meal of fresh vegetables such as celery sticks with a handful of low-salt, dry roasted nuts like almonds or peanuts and apples or a serving of berries. They are not only tasty and nutritious but are loaded with essential fibre. Peanut butter is also a good lunchtime choice. Low-fat crunchy peanut butter with reduced sugar on whole wheat bread is filling and nutritious. A good evening meal that is high in fibre and essential vitamins and minerals is wild or brown rice with fish or chicken with the skin removed and lentils or beans as a vegetable. Skip the rich sauces and try a light sauce for flavour.
If you must have bread, try whole grain. Avoid the so called enriched breads as most of the real nutrients have been removed in the production process. Complete your supper with a fresh salad of celery or other greens and vegetables along with a vinegar dressing. Three light meals, starting with a heaty breakfast supplemented with fresh fruits or vegetable snacks at mid-morning and mid-afternoon can help you control those messy cravings and maintain a healthy weight. It will also help you get the required amount of fibre into your system
Avoid those late night snacks to prevent gastric upsets like acid reflux, and do not eat less than three hours before lying down for a nap. These tasty foods along with regular exercise can help to control the absorption of sugar into your blood stream .Getting enough fibre in your diet does not mean eating tasteless food. Including plenty of vegetables, fruits and nuts in your diet provides both good taste and nutritious food .
by * Devinia Sook
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