Healthy Eating Guide

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Your Guide to Healthy Eating : Low Fat High Fibre Foods

Choosing Low Fat and High Fiber Foods

Raising the level of dietary fiber is important. 

At the same time it is important to lower the amount of fat in your diet. 

Adding dietary fiber to your diet is one of the most effective changes that you can make. 

However, many people consume way too much fat without enough fiber. 

A good place to start is by knowing which foods you eat are high in fiber or which foods that are high in fiber that you could eat. 

Eating a diet that is rich in fiber will lower fat and other negative diet elements.

When you are boosting the amount of fiber in your diet you also want to do so at a gradual rate. 

Abrupt changes in fiber can cause abdominal pain, cramps, bloating and gas. 

There are several high fiber foods including:

  1. Dried peas & beans
  2. Dried fruits
  3. Nuts
  4. Sesame seeds
  5. Sunflower seeds
  6. Berries

All of these foods have more than 6 grams of fiber per serving.

Foods which contain 4 to 6 grams of fiber per serving include:

  1. Baked potatoes with skin
  2. Apples
  3. Pears
  4. Barley
  5. Brown rice
  6. Bran muffins
  7. Lima beans
  8. Snow peas
  9. Green peas
  10. Sweet potatoes

Foods that contain 2 to 4 grams per serving include:

  1. Vegetables
  2. Citrus fruits
  3. Whole wheat bread
  4. Rye bread
  5. Melons

You will need to eat more of these foods to get the full effect, but that is okay because they are nutritious foods.

In order to have healthier eating habits for life, it is important to change the way you shop, cook and eat. 

A diet change should be something that you intend to continue with through life, so it is important that you develop good habits now that will allow you to do so. 

When you go grocery shopping, get into the habit of hitting the produce section first. 

This is generally easy because most grocery stores have it conveniently located near the front door. 

You will want to purchase fresh fruits and vegetables that are in season.

  These foods contain rich sources of vitamins and minerals. 

They also have a lot of fiber. 

Canned fruits and vegetables are okay if they are not in season. 

When you are looking at baked goods, try to find those that are made with:

  1. Whole wheat flour
  2. Wheat bran
  3. Oat bran
  4. Poppy seeds
  5. Sesame seeds
  6. Oatmeal
  7. Raisins

It is also important that you learn to read labels. 

There are federally mandated labels on all foods that are sold. 

These labels are also standardized and contain certain information. 

Look at:

  1. Calorie content
  2. Fiber content
  3. Vitamin content

You can also find this information on meats, seafood and poultry as well. 

Fiber Myths

There are several myths about fiber. 

The first is that the crispness of a food is related to fiber. 

The truth is that there is no relation here. 

The amount of crispness of a food product does not indicate the amount of fiber that the product contains. 

The crunch of lettuce, for example, is from the amount of water that it contains.

Secondly, many people think that cooking breaks down fiber. 

This is not true either. 

Cooking has no effect on the amount of fiber that the food contains. 

Peeling vegetables and fruits, however, will remove some fiber since the skins contain fiber. 

Edible skins, such as apple peel, are a good source of fiber.

No matter why you need to increase your fiber intake, you will find that it is a positive change to make in your diet. 

Increasing the amount of fiber you receive can have a large impact on your health.