Bulk up on fiber

Healthy eating tip 5: Bulk up on fiber

Eating foods high in dietary fiber can help you stay regular, lower your risk for heart disease, stroke, and diabetes, and help you lose weight. Many of us are not eating even half the amount of daily recommended fiber. (from healthy eating topics section of HelpGuide.org)

  • More natural, unprocessed food usually has more fiber.
  • Good sources of fiber include whole grains, wheat cereals, barley, oatmeal, beans, nuts, vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries, citrus fruits, and pears.
  • Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed. There is no fiber in meat, dairy, or sugar.
  • Add more fiber to your diet by starting your day with a whole grain cereal or add unprocessed wheat bran to your favorite cereal.

Fiber stays in the stomach longer than other foods so you feel full longer and this can help you eat less. Fiber also moves fat through your digestive system quicker so less of it is absorbed.


When I was growing up my family had meals that included beans.  We had navy bean soup with ham and chili with beans.  Me and all of my siblings still seem to love beans. Those who married into our family are not as enthusiastic about our meals with beans!

Below is some homemade granola with fruit.  It is also good with any type of milk, yogurt or kefir.  This recipe is so tasty, it is great just about any way you choose to eat it including straight out of the container into your mouth:)



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