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Dr. Tim Says...
More About Fiber |
October 22, 2007 |
I write about getting more fiber all the time because it’s really
important. There’s no doubt that this is one key to eating
healthier and being more satisfied when you do eat. I pay attention
to this in every recipe that I research and every ingredient I choose
these days. When I am thinking about making a particular recipe
I pay as close attention to the amount of fiber as I do to total calories
and fats.
For some folks this might take some getting used to. If you’ve been eating white bread all your life, you may have to try the lighter version of whole wheat bread before you transition to high fiber breads. It’s worth it though. Study after study is showing how important this is to living longer and living better.
Here’s a handy guide of ingredients for you to use that can help boost the fiber in your diet. Slowly replace the ingredients that you have on hand with the higher fiber alternative.
| Instead of... | Have some... |
| White Bread | Whole Wheat Bread |
| English Muffin | Whole Wheat English Muffin |
| Bagel | Whole Wheat Bagel |
| White Rice | Brown Rice |
| White Rice | Wild Rice |
| White Rice | Lentils |
| Regular Pasta | Whole Wheat Pasta |
| Corn | Beans or Lentils |
| Potatoes | Sweet Potatoes |
| Potatoes | Yams |
| Corn Flakes | Bran Flakes |
| Special K | Cheerios |
| Fruit Loops | Life Cereal |
| Rice Krispies | Kashi GoLean Crunch |
| Apple Jacks | Kashi Cinnamon Harvest |
| Grits | Oatmeal |
| Apple Juice | Apples |
| Orange Juice | Oranges |
| Grapefruit Juice | Grapefruit |
In addition, when you’re looking for snacks take a look at the Nutrition Facts and make sure that you’re choosing one with as much fiber as possible. A snack with 3 grams of fiber per serving or more is best.
Below is a list of recipes on the Dr. Gourmet website that have ten grams of fiber or more. This is a good way to begin to work more fiber choices into your diet.
Eat well, eat healthy, enjoy life!
Dr. Gourmet
Last updated: 10/22/07
