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:
- Dried peas & beans
- Dried fruits
- Nuts
- Sesame seeds
- Sunflower seeds
- Berries
Foods which contain 4 to 6 grams of fiber per serving include:
- Baked potatoes with skin
- Apples
- Pears
- Barley
- Brown rice
- Bran muffins
- Lima beans
- Snow peas
- Green peas
- Sweet potatoes
- Vegetables
- Citrus fruits
- Whole wheat bread
- Rye bread
- Melons
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:
- Whole wheat flour
- Wheat bran
- Oat bran
- Poppy seeds
- Sesame seeds
- Oatmeal
- 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:
- Calorie content
- Fiber content
- Vitamin content
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.
Understanding Portion Sizes
We have all heard the USDA report that we need to eat 5 to 10 servings of fruit and vegetables each day. This is really confusing because that sounds like a whole lot of food. Exactly what is a serving
A serving a fruit or vegetable may be:
- A medium sized piece of fruit
- One large slice of fruit
- Two pieces of small fruit
- 1 cup strawberries, raspberries or grapes
- cup of fresh fruit salad
- cup of stewed or canned fruit
- cup of dried fruit
- cup of 100% pure fruit juice
- cup of cooked, canned or frozen vegetables
- 1 side salad
Unlike other foods, the more the better when it comes to eating fruits and vegetables. Be sure to include as many servings of fruits and vegetables as you can when planning your meals.
Tips for Healthier Living
- Stock your fridge with celery or carrots
- Keep a bowl of fruits ready to be eaten out on the table or kitchen counter
- Eat warm vegetable soup on a cold day
- Eat at least one salad per day
- Snack on apples and oranges or dried fruits
- Add sprouts, cucumbers, lettuce and tomatoes to sandwiches for variety.
- Garnish meals with grated or chopped carrots
- Eat two servings of veggies with each dinner
- Try vegetable stir fry
- Make vegetable kabobs on the grill
- Use baked apples or pears for dessert
- Add veggies such as carrots, cabbage, onions, lentils and peas to soups, stews and casseroles.
Tips for Choosing Fruits and Vegetables
When possible, choose fresh fruits. Fresh fruits and vegetables contain more nutrients than frozen or dried varieties.
- Frozen and canned vegetables are good for those fruits and vegetables that are out of season.
- Choose fruits and vegetables from a variety of different colors.
- Be careful when cooking vegetables.
- Keep your vegetables healthy by adding minimal butter, margarine and oil.
- Be careful when cooking vegetables. It is best to quick steam in the microwave with minimal water.
Fish allows you to maximize protein while keeping the fat and calories low. This is why fish is great for those people who are trying to lose weight and enjoy a healthier diet. There are very few foods that are capable of combing low fat and low calories, and then have high protein. High protein usually comes with high fat and high calories.
Many people are leery of fish because they have had fish that is not very fresh. Other people are leery because they don’t know how to cook it. Fish dishes can seem challenging but they are actually quite easy. The amount of protein in fresh and frozen fish and seafood is very high. It is much higher than sources such as beef, pork and lamb.
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