Ways to Increase Fiber
February 17th, 2009 | 
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Fiber, a important minerals we should consider to increasing in our body, try this tips to increasing fiber minerals in your daily living :
Instead this : Try to using this :
| White rice, enriched grains | Whole grain, brown rice, wild rice, whole cornmeal (not degermed), whole barley, bulgur, kasha, quinoa, or whole wheat couscous. |
| All purpose flour | Substitute whole wheat flour for up to ½ of the flour. For example, if a recipe calls for 2 cups flour, try 1 cup all purpose flour and 1 cup minus 1 tablespoon whole wheat flour. Use “white whole-wheat flour” or “whole wheat pastry flour” for total amount of all-purpose flour. |
| Pastas, crackers, cookies, cereals | Whole grain pastas, crackers, cookies, and cereals. |
| White bread | 100% whole wheat bread and 100% whole grain bread. |
| Iceberg lettuce | Romaine lettuce, endive, and other leafy lettuces, or baby spinach. |
| Meat | Use more dried beans and peas. Add legumes and lentils to many different dishes: try adding lentils to your spaghetti sauce. |
| Peeled fruit and vegetables | Add extra fruits and vegetables, such as adding carrots to spaghetti sauce, leaving apple peels in apple crisp, zucchini bread, etc. Add extra fruits and vegetables to recipes and include the peel when appropriate. |
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