Tuesday, November 30, 2010

Simple Ways to Get More Fiber

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The ADA recommends a daily intake of about 20-35 grams of fiber. Whether you need a little more or less may depend on your unique nutritional needs. What I've found in my nutritional evaluations is that clients seem to consume on average about 9 grams of fiber or less a day. This shows that many people need to find out which foods are high in fiber and which aren't. Lets see how we can revamp a very average day's menu to get some more fiber.

Lets start with the low fiber menu:


1 fried egg


Linguine noodles with plain tomato sauce


Chicken breast and white rice

Total Fiber: 5 grams

Which foods contain fiber? Did you guess the tomato sauce and white rice? The tomato sauce may contain about 4 grams of fiber and the rice, only 1 gram. We can find more negatives of eating like this but we'll just focus on fiber for now.

Now, we're going to revamp our menu. It's so easy!


1 fried egg and homemade whole wheat toast


Linguine with tomato sauce, steamed broccoli and a green salad


Chicken breast with brown rice and steamed sweet potatoes


1 medium organic apple

Visit my site at www.consultations4health.com for more information.

By adding a slice of whole wheat toast, broccoli, salad, sweet potatoes, brown rice and an apple, we now have around 25 grams of fiber for the day! It's easy to become fiber-conscious. Just think in terms of vegetables, fruit and whole grains and add them to your meals.

These statements have not been approved by the FDA and are for educational purposes only. This information is not intended to treat, diagnose or cure any disease whether physical or mental. Please see a licensed health care professional for all medical concerns.

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