Chef Tim Says...

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Dr. Tim Says...

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Dr. Tim Says....

More About Fiber

Minestrone is high in fiber - click for recipe!

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

Maple Glazed Salmon with Lentils 17g
Pizza with Roasted Eggplant and Feta 18g
Minestrone 18g
Napa Cabbage Salad with Seared Tuna 19g
Lentil and Bulgur Soup 21g
Ratatouille 16g
Lemon Pork with Lentils 15g
Sea Bass with White Beans and Tomato Vinaigrette 14g
One Skillet Chicken and Black Beans 14g
Chopped Salad with Wild Rice 13g
Pork Chops with Warm Tomatillo Salsa 13g
Split Pea Soup 13g
White Chili 12g
Eggplant Parmesan 11g
Chile Con Carne 11g
Chinese Chicken Salad 11g
French Onion Soup 11g
Barbecue Chicken Pizza 11g
Fettuccine with Roasted Eggplant and Broccoli 11g
Fettuccine with Roasted Red Pepper Vinaigrette 11g
Pizza with Dill Pesto and Potato 11g
Fish and Root Vegetable Stew 11g
Taco Salad 10g
Pizza with Mushrooms and Prosciutto 10g
Roasted Tomato and Garlic Pizza 10g
Blue Cheese Crab and Fusilli Pasta 10g
Fish Enchiladas 10g

Last updated: 10/22/07