The article "Choosing low fat high fiber foods for a healthy diet" talks about fitness, it has been created by Tony Robinson.
Raising the level of dietary fiber, while lowering the amount of
fat in your diet, is one of the most effective changes you can
make, both in terms of weight loss and overall health and
fitness. Unfortunately, most people consume too much fat and not
enough fiber, and reversing that trend can be difficult even for
the most motivated.
A good place to start is by knowing which foods are highest in
dietary fiber.
Eating a diet rich in these foods is a good way
to boost fiber while lowering fat and ohter negative dietary
elements.
When boosting the amount of fiber in the diet, however, it is
best to start gradually in order to let your body adjust. An
abrupt change in the amount of fiber in the diet can lead to
cramps, abdominal pain, bloating and gas.
Among the hgihest fiber foods are cooked legumes (including
dried peas and beans), dried fruits, nuts, sesame seeds,
sunflower seeds, and berries.
These foods all contain more than
six grams of fiber per serving.
Foods which cotnain from four to six grams of fiber per serving
include a baked potato (with the skin), apples, pears, barley,
brown rice, bran muffins, lima beans, snow peas, green peas and
sweet potatoes.
Further down the scale at two to four grams per serving are
vegetables, citrus fruits, whole wheat bread, rye bread and
melons. These foods are still good sources of fiber, but you
will need to eat more of them to get the full effcet.
That's
fine, though, for they are healthy, nutritious foods in many
ways.
In order to appreciate healthier eating habits for life, it is
important to make fundamental changes in the way you shop, cook
and eat. A diet should be more than a temporary change in eating
habits; a true dietary change must be one you can follow for a
lifetime.
When doing the weekly grocery shopping, get into the habit of
hitting the produce section first.
Fill your shopping basket
with fresh, in season fruits and vegetables, as they are rich
sources of vitmains and minerals as well as fiber. Canned fruits
and vegetables are good substitutes when the fresh varieties are
out of season.
When choosing baked goods, always try to find tohse made with
more nutritious and fiber rich whole wheat flour, wheat bran,
oat bran, poppy seeds, sesame seeds, oatmeal or raisins.
Become a label reader. The federally mandated nutritional labels
contain a wealth of valuable information for those who take the
time to understand them. Nutritional labels contian valuable
information on the calorie content, fiber content, and vitamin
content of all packaged foods, and many meats, seafood and
poultry products as well.
Finally, there are popular myths about fiber.
It is
important to dipsel these myths as you seek to raise the
level of fiber in the diet.
The first myth concerns the relationship of crispness to level
of fiber.
In short, the crispness of a food is no indication of
the amount of fiebr it contains.
For instance, the vegetables
commonly used in salads, although crisp, are not significant
sources of fiber. The crunch of the lettuce is a result of the
amount of water it contains, not its fiber content.
Many people also think that cooking foods breaks down fiber - it
does not. Cooking has no effect on the fiber content of foods.
Peeling vegetables and fruits, however, does remove of the
fiber, for the skins of fruits and vegetables contain fiber.
Edible skins, such as apple peels, can be good sources of fiber.
No matter what your reasons for increasing the amount of fiber
in your diet, you may well find that this is one of the most
positive dietary changes you ever make. Increasing fiber can
have a significant impact on your future health and well being,
and the cahnge is easier to make than many people think.
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