By: Rachael May, Student Nutritionist Fiber is an important part of a healthy diet that aids in digestion, lowers cholesterol, and stabilizes blood sugars. The recommended amount per day is 14 grams for every 1000 calories consumed, or a ballpark of 25 grams for women and 38 grams for men. Too little fiber in your diet can lead to irregular bowel movements, potential increased cholesterol, low energy levels and more. Keep reading to find out 5 easy ways to boost fiber in your daily diet! #1. Try to make half your grains wholeThis tip goes way beyond just fiber and offers additional health benefits like increased vitamin D, iron, zinc, etc...but to keep it simple whole grains have WAY more fiber than refined grains. Some easy swaps are:
#2. Eat whole fruit and vegetable sourcesEating whole fruits and vegetables is a great way to boost fiber consumption. Now you may ask, well what about fruit juice and healthy pressed juices? Juicing fruits and vegetables strips away all of the fiber and will lead to spikes in blood sugar, as the fiber helps to slow down digestion. Make sure you leave the skins on too, as half the fiber in some sources is in the skin! #3. Incorporate higher fiber snacksSnacking on whole grains and whole fruits and vegetables is a great way to increase fiber consumption. Here are some healthy snack ideas!
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