Monday, March 4, 2013

How to integrate fiber into your diet


So we’ve seen in a previous post the importance of fibers in digestion, cholesterol management and heart disease. Now, the question is:

How do I make sure I’m getting enough fibers daily?

1.   Drop the white and stick to brown!

-          Instead of using the regular white bread for your sandwiches, you can opt for whole grain.
Whole grain= نخالة، قمحة كاملة، غني بالألياف
-          Brown pasta and rice can also be a good idea
-          Go for breakfast cereals that are labeled as: rich in fibers, whole grains.

2.   Go green!

Almost all vegetables are rich in fibers. The trick is to vary your vegetables in order to get both types of fibers and not to get bored!

-          Add a salad to your lunch and dinner.
-          Choose recipes that contain vegetables. For instance, you can add carrots, pepper or tomatoes to your chicken to make it healthier and more colorful!

3.   Legumes

When you were little, your mom didn’t force you to eat those beans for nothing! She had a point there. Besides their protein and iron content, beans and other legumes are very rich in dietary fibers.

Go for chickpeas, kidney beans, cooked lentils and other beans.
Our Mediterranean diet is very rich in recipes that contain those ingredients. So forget about burgers and pizzas for lunch at least 2 to 3 times per week and opt for peas and rice (بزلة ورز), beans and rice (فاصوليا ورز), lentil soup (عدس بحامض), Moujaddara (مجدرة), etc.

4.   Be exotic

Oh yes! Fruits are indispensable in a high fiber diet! Snack on fruits instead of high fat and high sugar foods.
-          Have at least 2 fruits a day.
-          Go for the real thing instead of the juice because the fibers are found in the pulp.
-          Don’t peal them because the fibers are in the skin.
-          You can also go for dried fruits. Add them to your fiber rich breakfast cereals and tadaaaa!
-          Use berries, figs, raisins and nuts to add more fiber to your yoghurt, oatmeal, cereals and salads

5.   Add flaxseed to your ingredient list

If you read my article in Fit’N’Style magazine, then this is old news for you. In fact, one of flaxseed’s main components is dietary fibers. Flaxseed can be sprinkled as such on salads or any other cooked meal.
The ground seeds are very useful. They can be integrated into all recipes: cookies, muffins, bread loafs, pizza doughs, etc. (pic)


6.   Quinoa

Remember our “Quinoa… My precious” post?
Well, this pseudo-grain is known for its fiber content and just like flaxseed, it can be sprinkled on salads or integrated into any recipe. Plus, you can eat it instead of nuts.

7.   Always check Nutrition Facts labels on the foods you buy and look for products that contain  2 grams or more fiber per serving.

How much fibers should I eat?

The Institute of Medicine recommends that children and adults consume 14 grams of fiber for every 1000 calories of food they eat each day.
Without too many complications, women should have around 25g of fibers and men around 35.


Sample menu
Fiber content (g)
Breakfast
1 large whole wheat pita bread (60g)
4 slices of white cheese (60g)
1 cucumber
1 tomato
5

1
1
Snack
1 orange
5
Lunch
1 cup of salad
1 cup of peas
1 cup of rice
2
15

Snack
1 apple
3
Dinner
1 cup of salad
120g chicken breast
1 baked potato without skin
2



Total

Around 1500 calories


34g

It is important to increase your fiber intake gradually in order to avoid any bloating, diarrhea and abdominal cramps. Also, you should drink lots of water so you can facilitate the digestion.

A healthy diet can provide more fibers than needed with just a little effort! So if you can have at least 3 days that look like this sample menu, you can have it your way for the rest of the week!

5 comments:

Jon Sam said...

Fiber is a natural substance found in fruits, vegetables and grains. It is an essential part of healthy digestion. Additionally, fiber adds bulk to your diet, making you feel fuller sooner and longer. It helps aid digestion and can prevent constipation. :)

cheap replica watches said...

You should pay awareness of the bezel. Divers have so that you can see the amount of time they are under the stream, so it is vital that this diving Swiss Replica Watches watches employ a unidirectional past timing bezel. A particular face with divers montres Bell & Ross replique watches is significant also. The distinct face means that you can quickly go replica IWC watches UK through the face on the watch and discover your time period. If you cannot quickly have a look at your time period, you may perhaps overstay at the bottom. knockoff TAG Heuer watches You will need to replique montres Breitling pay awareness of the durability on the dive wristwatches. Another matter to be aware of is this accuracy. You will additionally want for taking the potency of the scuba watches note.

Forzest said...

Very nice blog, thanks for this post..it's been good reading this..

wei coco said...

Louis Vuitton Damier Canvas Duomo N60008 Today, I wish to acquaint the Louis Vuitton Damier
Canvas Duomo N60008,it is a all-encompassing Italian appellation for a basilica church, acceptation house. This season, Louis Vuitton handbags launched a city-limits bag called from this celebrated arcade commune in Florence, Italy. It is louis vuitton replica N60008. If you accede acutely what the accord amid the Duomo of Florence and Louis Vuitton Duomo, I anticipate it is adorableness and fame. The Duomo of Florence is accustomed as the Gates of Paradise. You will be addled by its blush and breitling replica affluent apery of the exterior, and its amplitude and the abnegation of the autogenous furnishings. The Duomo of Florence was congenital with accessible funds as a accompaniment church, and important works of art in the ancillary aisles aggregate a borough affairs anniversary illustrious men. That is just what omega replica wants to accord us. The awe-inspiring Damier canvas, the superior craftsmanship, and the agleam golden assumption pieces, aggregate is so absorbing and superlative. The comfortable contour firstly gives humans actual comforts. Then the red bolt lining , autogenous louis vuitton handbags replica flat abridged and cellphone abridged accompany barter majestic activity and anatomic using. To imitate the best style, gucci replica matches a aureate padlock with keys captivated on amber leather. Each detail architecture alluringly and considerately.






wei coco said...

That is absolutely inherits the spirit of the Duomo of Florence. It is louis vuitton replica handbags the work of arts. This Louis Vuitton N60008s admeasurement is 12.6x 7.5x 6.3, it is able for circadian application and weekend biking to put in all your belongings. If you are a replica watches, amuse adjustment it in your accumulating account and get it in your apparel by visiting Kongbags.com Read Added data about Louis Vuitton Damier Canvas Duomo N60008 Find Cheap replica handbags of top superior Find Everything about gucci replica Handbags Centralized Networking to Move Up in Your Company In the world of business is about centralized networking and getting abiding you apperceive what you are included in.Moreover, you should apperceive who can abetment you to do hermes replica well. The majority of humans in business dont realize how acute it is to breed assurance and solid alive relationships. Joining humans to the appropriate info and contacts requires some time. It is just a amount of creating access over a aeon of time.Compared with alone associations, business networking is added of omega replica a way of alive than a conclusion. Consequently your affiliation and centralized networking charge to accept an objective,you cannot alone accept that humans will accord you their absorbed absorption and time not alive why you are there from the beginning. Centralized networking is about breitling replica interacting and amalgam with people aural your group. It is a cardinal way to body animal relationships.Many affidavit abide for why anyone would opt to advance centralized networking.





Post a Comment