Mar
18
To get enough fibre eat at least two servings of fibre-rich foods at each meal – one of whole grain and one of fruit or vegetable. Below are some ideas on how to increase fibre intake.
- Use legumes such as peas, beans, soyabeans and lentils regularly to fill up meat dishes or to replace meats.
- Eat fruits and vegetables raw whenever possible and choose those with edible seeds and skins. If possible, take 2-3 servings of vegetables and 2-3 fresh fruits daily.
- Substitute wholewheat flour for white in baking and choose wholewheat bread and brown rice instead of the polished variety – they contain three times as much dietary fibre.
- Incorporate whole grain such as buckwheat, cornmeal, oats, barley, bulgur and wheatgerm in recipes whenever possible. Use whole grain cereals such as oatmeal, barn flakes and shredded wheat for breakfast two to three times per week.
- Have bean soups, fresh fruits, wholemeal crackers and biscuits for snacks.
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Tags: fibre
