Why Fiber Is So Fabulous!
Posted on November 16, 2017
Only about 5 percent of people get enough fiber in their diet. “Enough” is defined as 25 to 30 grams or more per day, yet most people get only about 15 grams. Why is fiber so fabulous and what can you do to help your clients and their families boost their fiber intake?
Let’s face it: fiber isn’t sexy, but it can be fun and delicious!
Facts on dietary fiber:
- Has no calories because the body cannot digest it due to its structure
- Doesn’t add any carbs to your diet, even though it’s present in carbohydrate foods (e.g., whole grains, veggies, fruits)
- Grabs onto waste, fat, cholesterol and toxins as it leaves the body, making it a great detoxifier and a supporter of heart health
- Makes you feel full, which helps with weight control
- Keeps blood sugar levels in balance
- Assists with digestion and works to keep you regular
Now how do you get your clients to add more fabulous fiber to their diet? High-fiber foods such as split peas, beans, lentils and green peas make for tasty fiber filled soups. These same foods can also complement salads, sandwiches and grain-based dishes.
Here are two tasty fiber-filled recipes, combining Barbara’s cereals with other high-fiber foods.
Summer Squash Fritters (4-5 fritters)
- 1 lb zucchini or yellow squash, grated (pat dry)
- ¾ Barbara’s Shredded Wheat, crushed
- ¼ cup onion, chopped
- ¼ cup grated cheese
- 1 whole egg plus 3 whites beaten
- Oil cooking spray
- Combine the squash, shredded wheat, cheese, onion, and eggs in a large bowl. Season with salt and pepper (to taste).
- Spray a large nonstick skillet with the cooking oil and place over medium heat. Scoop 1/3 cup of the batter for each fritter.
Flatten the batter and cook until golden brown (3-4 minutes), then cook the other side. Serve hot.
Puffins Parfaits (4-6 servings)
- 2 cups raspberries and/or blueberries (both high in fiber)
- 2 cups Puffins Cereal, Honey Rice, crushed
- 1 cup vanilla yogurt (Greek or regular)
- 1/3 cup flaxseeds, hempseeds, or chia seeds (optional)
- In parfait glasses, layer each of the first three ingredients in a 1:1:1 ratio. Sprinkle flaxseeds, hempseeds, or chia seeds on top for extra fiber!
Including more fiber in your diet is a fabulous, tasty way to support your health. Adding a little extra fiber at every meal and snack can bring you closer to your health goals every day.
Posted in Nutritionist Newsletters