Insoluble fiber is indigestible and passes through our digestive tract intact. As our digestive tracts can only hold so much at one time, fiber rich foods are more filling than other foods. Eating a diet rich in fiber is shown to lower your risk of diabetes, cardiovascular, heart disease, and constipation. Let's not also forget shrinking our waist line!
So now that I know fiber is fantastic, where do I find it? Fiber is found richly in fruits and vegetables (so load on these as they provide MORE benefits than just fiber alone!), whole grains (opt for the 100% whole wheat version of foods at your grocery store..no white bread!), dried beans, seeds, and wheat bran. Let's get to it, ladies!
Now, there are a couple side effects of immediately shifting your food intake to being high-fiber. The RDA recommends that women aim for 30-35 grams of fiber/day. Do not make this transition your first day! Slow add more fiber to your diet and build up to the RDA listed above. The reason I say this is because fiber increases "gas", so we do not want to push the people around you away from you with being smelly! ;)
Here is a high fiber recipe for your family for dinner!
~Tex-Mex Taco Salad~
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| www.eatingwell.com |
INGREDIENTS
- 1/2 cup prepared salsa
- 2 tablespoons reduced-fat sour cream
- 1/2 teaspoon canola oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 8 ounces lean ground beef or turkey
- 1 large plum tomato, diced
- 1/2 cup canned kidney beans, rinsed (see Tips for Two)
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/8 teaspoon salt, or to taste
- 2 tablespoons chopped fresh cilantro
- 4 cups shredded romaine lettuce
- 1/4 cup shredded sharp Cheddar cheese
PREPARATION
- Combine salsa and sour cream in a large bowl.
- Heat oil in a medium nonstick skillet over medium heat. Add onion and garlic and cook, stirring often, until softened, 1 to 2 minutes. Add beef (or turkey) and cook, stirring often, until cooked through, 3 to 5 minutes. Add tomato, beans, cumin, chili powder and salt; cook, stirring, until the tomato begins to break down, about 2 minutes. Remove from the heat, stir in cilantro and 2 tablespoons of the salsa mixture.
- Add lettuce to the remaining salsa mixture and toss to coat. Divide the lettuce between 2 plates, top with the cooked meat and sprinkle with cheese.
TIPS & NOTES
- Tips for Two: Refrigerate leftover beans for up to 3 days. Toss with a green salad or into soup for extra protein; mash with garlic powder and chopped fresh herbs for a quick dip.
NUTRITION
Per serving: 343 calories; 13 g fat (5 g sat, 3 g mono); 81 mg cholesterol; 26 g carbohydrates; 32 g protein;8 g fiber; 851 mg sodium; 737 mg potassium.
Hey ladies!
ReplyDeleteThis week we learned about fiber in our session with the registered dietitian. We went around the grocery store comparing the amount of fiber in different foods. For instance we looked at whole grain pasta vs. white pasta. Go whole grain! She said the texture is different than white, but once you get used to it, then it is really similar. I think my family is going to try it!
Another thing..does your family eat cereal? There is this brand of cereal (kind of expensive though) called FiberOne and it is LOADED with fiber! I think I am going to have to check it out. She also said a tip is adding fruit to your cereal or just with your breakfast as it is loaded with fiber!
Hope this helps your family like this program is helping mine!