Dietary fiber – a secret weapon to staying healthy! It is a great tool for losing and maintaining weight. Fiber is substance that takes on a bulking action which slows down the emptying of your stomach and helps to maintain the rise and fall of your blood glucose. It provides a steady supply of nutrients which helps you feel fuller for longer. Therefore, you don’t overeat and you can reduce your calorie intake.
Fiber is considered a carbohydrate that can be found in vegetables, fruit, grains, and legumes. On average, each person needs approximately 25 grams of dietary fiber per day. Foods such as whole grains (ex. brown rice), cereal brans, beans, flaxseeds, vegetables, and nuts are excellent sources of fiber. Here are some tips that can guide you in getting the daily requirements you need:
- Look for the word whole, as in “whole wheat” or “whole grain” on packaged breads, cereals, and snack foods.
- Eat fresh or frozen fruit, but avoid fruit juice, which is virtually fiber free.
- Leave the skin on your vegetables.
- Have a bowl of fiber-rich cereal, such as Fiber One or All-Bran Buds.
- Eat beans, such as black beans or kidney beans.
- Add ground flaxseeds to your smoothies.
- Read food labels carefully. Many food manufacturers have jumped on the fiber bandwagon and are adding fiber foods you wouldn’t think about, such as orange juice and yogurt.
I have found that including more fiber into my diet has not only increased my metabolism, but has also helped in maintaining my weight. I hope this little bit of advice helps you as well!
Carolyn
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Not only veggies, but I was reading the handy dandy instruction manual and you can steam rice and even eggs! I hope this inspires someone to use theirs too! Please feel free to pass along any steamed food recipes!
