Delicious ways to boost your fiber and health It's a lot easier and tastier than you think

Fiber is one of the easiest nutrients to add to your diet, and one of the most important, especially for weight management. With a high fiber diet, you get full with fewer calories so you have fewer cravings. High fiber foods also tend to be more nutritious. All the book titles that claim you can "eat more and weigh less" center around high-fiber diets. Most people don't get the recommended 25 to 30 grams of fiber every day. You can have an increased risk for many health problems if you don't have enough fiber... constipation, weight gain, high cholesterol, irritable bowel syndrome, and even colon cancer. What is fiber? Fiber is the part of plant foods that our bodies can't digest. Animal foods like meat, eggs, and dairy contain no fiber. When fiber passes through our digestive system, it acts like a broom, sweeping away toxins and even some excess calories. That's why CHEAT works so well. It surrounds and sweeps away up to a fourth of the calories in the foods you sprinkle it on. Here are some easy ways to get even more fiber in your diet: Replace your white bread with whole grain bread Many breads are packed with fiber--after all, just 1/2 cup of whole wheat flour packs more than 7 grams. Look for words like "whole grain" at the top of the ingredients list, but remember to look at the fiber in the Nutrition Facts, not just the ingredients. Some "whole wheat" breads are mostly white bread with just a pinch of whole grain added for color and marketing. If you only see one or two grams of dietary fiber per slice, it means the bread is made mostly from white flour, not whole wheat. You'll soon be able to tell the difference in rolls, bagels, tortillas, and other baked goods. Leave the sugary cereals on the shelves Whole grain cereals and bran flakes are usually packed with fiber--about 5 grams in a ¾ cup serving! Some pack as many as 14 grams of fiber in each serving! If you're having a hard time swallowing these healthier varieties, try adding sweetness with fresh, whole fruit, vanilla soy milk, flavored yogurt, a touch of honey, or a calorie-free sweetener like stevia. Pass the beans Legumes like beans, lentils, and peanuts are always a healthy choice, usually containing as many as 6 to 7 grams of fiber in every 1/2 cup serving (cooked). Plus, you can easily add them to just about any meal. Enjoy them heated as a side, in soups or chili, added to salads, or in place of meat in a main dish. Enjoy them in spreads like hummus and peanut butter. Beans provide plenty of fiber, protein, and healthy fat. All three keep you feeling fuller longer. Sweeten with fruit and add volume with vegetables. Fruits and vegetables are considered by many people to be negative, tasteless "diet" foods. But because they need to become staples of everyone's diet, you need to find ways to begin seeing them as tasty wonders. They're high in volume, low in calories, and high in fiber--a great combination for anyone who wants to fill up without breaking the calorie budget. Pick fruits that are high in flavor, fiber, and sweetness. One cup of fresh red raspberries holds a whopping 8 grams of fiber, and blackberries are close behind at about 7.5 grams. Pears, prunes, and apples all measure up at about 4 grams of fiber per serving. Many vegetables are a little lower in fiber, but still a great source. Acorn squash (1/2 cup baked) provides about 4.5 grams of fiber, and a baked potato (with the skin) comes in at just fewer than 4 grams. Get 2 grams of fiber in a serving of broccoli, asparagus, cabbage, carrots, green beans, spinach, lettuce, or tomatoes. Add plenty of chopped or blended vegetables as filler for recipes you enjoy such as spaghetti sauce, chili, casseroles, omelettes, etc. It will add flavor and fiber. More tips for adding healthy, tasty fiber 1. Choose fresh fruit and/or raw vegetables instead of juice. 2. To get more fiber and nutrients, enjoy the skin of cleaned fruits and vegetables. 3. Enjoy bran and whole grain products daily. 4. Look for high fiber tortillas and double-fiber breads. 5. Drink more water to help reduce indigestion as you're gradually increasing your fiber. 6. Eat fewer processed foods and more whole foods. 7. A sudden, large increase in fiber in your diet over a short period of time could result in bloating, diarrhea, gas, and digestive discomfort. It is better to add fiber to your diet gradually over a three week period.  ACTION STEPS: 1. Keep a food diary for a few days to make sure you're getting from 25 to 30 grams of fiber in your diet every day. Monitor your water intake as well. Make sure you're getting close to a gallon a day. 2. Read labels for a week or two when you shop to make sure you're getting the brands with the highest fiber. This is particularly important for grain products. 3. Go through your family's favorite recipes and try adding more blended or chopped vegetables to them for greater flavor, fiber, volume, and weight loss.

                  
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