Eat More Fiber - Enjoy Eating Healthy and a Better Life!

Fiber comes from plant foods, such as whole grains, fruits, vegetables, beans, nuts, and seeds. Fiber is composed of complex carbohydrates. Some fibers are soluble in water and others are insoluble. Most plant foods contain some of each kind.

Some foods containing high levels of soluble fiber are dried beans, oats, barley, and some fruits, notably apples and citrus, and vegetables, such as potatoes. Foods high in insoluble fiber are wheat bran, whole grains, cereals, seeds, and the skins of many fruits and vegetables like celery and spinach!

Soluble fiber encourages the growth of healthy bacteria that aid in digestion. Insoluble fiber cleans your digestive tract.

We need and benefit greatly from both types of fiber!

Some ideas to help you enjoy more healthy fiber in your daily meals:

Start the day with a whole-grain cereal that contains at least 5 grams of fiber per serving. Top with wheat germ, raisins, bananas, or berries, all of which are good sources of fiber.

When possible, eat vegetables raw. Cooking vegetables may reduce fiber content by breaking down some fiber into its carbohydrate components. When you do cook vegetables, microwave or steam only until they are tender, but still firm to the bite.

Avoid peeling fruits and vegetables; eating the skin and membranes ensures that you get every bit of fiber. But rinse with warm water to remove surface dirt and bacteria before eating. Also, keep in mind that whole fruits and vegetables contain more fiber than juice, which lacks the skin and membranes.

Eat liberal amounts of foods that contain unprocessed grains in your diet: whole-wheat products such as bulgur, couscous or kasha and whole-grain breads, cereals and pasta. Add beans to your favorite soups, stews and salads. Try legume-based dishes (such as lentil soup, bean burritos, or rice and beans) rather than meat.

Keep plenty of fresh and dried fruit on hand for easy and nutritious snacks!

Make healthy eating a habit! Enjoy a wide variety of natural foods - including plenty of fruits and vegetables. Try to include the following in your diet:

At least one serving of a vitamin A-rich fruit or vegetable a day.

At least one serving of a vitamin C-rich fruit or vegetable a day.

Enjoy at least one serving of a high-fiber fruit ( like apples! ) or vegetable a day.

Several servings of cruciferous vegetables a week. In addition to their excellent antioxidant value, these vegetables may offer additional protection against some forms of cancer.

Eat more fruits, vegetables, and whole grains daily and watch your health improve! The quickest way to lose weight is making exercise and healthy eating part of your daily lifestyle.