Fiber Boosters

Does your plate lack much fiber? You're not alone. With so many refined ingredients in breads, pasta, and other grain products and too few fruits and vegetables, many people come up short. Yet a few easy changes— more vegetables, fruits, and whole grains—in your cooking style can boost your fiber factor—and add interest and flavor, too!

Why boost fiber? Besides fiber's many health benefits, it's often bundled with other important nutrients and phytonutrients. And many fiber-rich foods have fewer calories and less fat. To learn more, see chapter 6, "Fiber: Your Body's Broom."

More Fiber with Grains... Especially Whole Grains

MyPyramid advice: make at least half your grains whole! Although fiber content varies, many whole grains are great sources of fiber (and they deliver many more nutrient and phytonutrient benefits, too). See chapter 5, "Carbs: Simply Complex"'

  • Substitute whole-grain pasta—lasagna noodles, macaroni, spaghetti, and other whole-grain pastas—in all kinds of dishes. Use brown or wild rice (2 grams and !.5 grams of fiber, respectively, per !/2 cup cooked) in place of white rice (<0.5 fiber grams per !/2 cup cooked), too—or use a combination.
  • Experiment with unfamiliar whole grains: perhaps whole barley, buckwheat, bulgur, millet, quinoa, rye berries, and wheat berries. Refer to "Today's Grains" in chapter 9. The chart "Cooking Grain by Grain" in this chapter shows how to prepare them.
  • In dough and batter, substitute whole-wheat flour for half of the refined white flour. Don't go !00
Green Smoothies

Green Smoothies

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