Make a Meal More Satisfying
Whole grains are the rage right now and for good reason. Americans do not get enough fiber in their diets and whole grains are a great way to boost fiber intake! So, what's so terrific about fiber? In addition to lowering the risk of chronic diseases such as some types of cancer and heart disease, dietary fiber is linked with helping individuals regulate the number of calories they eat. This can help balance calorie intake with calorie output, a crucial step for maintaining a healthy weight.
Dietary fiber is found in plants and is resistant to digestion. Fiber sources include not only whole-grain breads and cereals, but also fruits, vegetables, nuts, and dried peas and beans. Adults need 20-35 grams per day, but many only eat about half the necessary amount.
Fiber also reduces the concentration of calories by adding bulk to meals and it slows down the digestive process; these actions help to fill you up during meals and keep you satisfied between meals. Studies support that people find they can stick with weight loss diets more easily when fiber is included.
Need some ways to add fiber to your meals? Check out the below tips.
- Check the nutrition facts panel on breads and cereals. Choose those that contain three or more grams of dietary fiber per serving.
- Include more fruits and vegetables in your diet. Enjoy them at meals, have them for snacks and serve them for dessert.
- Hungry in the middle of the day? Grab a pre-portioned bag of nuts for a satisfying snack. You can fill small snack bags with 1 ounce portions and keep the bags handy for a quick bite.
- When eating out, choose soups made with dried peas or beans and vegetables like vegetarian vegetable soup, split pea soup, black bean soup, or minestrone.
Reference:
Burton-Freeman B. Dietary fiber and energy regulation. J Nutr 2000;130:272S-275S.
< Back