Fiber is essential for your health. It can help control your appetite, keep your digestive system running smoothly, fend off certain cancers, such as prostate and colon, and control cholesterol. How much fiber is enough? The American Dietetic Association recommends 14 grams of fiber per 1,000 calories consumed each day. Since men on average, have more muscle and are larger than women, their calorie and fiber requirements will usually be different. For example, a moderately active male who consumes 2,500 calories daily needs 38 grams of fiber, whereas a moderately active female who consumes 1,500 calories a day will require closer to 25 grams. Getting enough fiber is easier than you may think. Fiber is found in all fruits, vegetables, grains, nuts and legumes.
HERE ARE SOME IDEAS FOR GOING BIG ON FIBER AT EVERY MEAL:
Breakfast: Have oatmeal or bran cereal. These are amongst some of the richest fiber sources.
Lunch: At the deli counter, choose whole grain bread when offered and don’t hold back on the vegetable offerings.
Dinner: High-fiber sides can make any meal hearty and filling. Have steamed veggies, beans, brown rice, and keep the skin on your potatoes.
Dessert: Raspberries, strawberries, blueberries ... In addition to their sweet, mouth watering goodness, their seeds and skin are great roughage.
Snack Time: Control cravings with a small handful of sunflower seeds or carrot sticks. Popcorn is also considered a whole grain, however, it is recommended without butter and salt.
If you didn’t notice, vegetables are a theme. Such a large variety of vegetables are available to fit any cuisine and any mood. Each serving of vegetables will provide that essential fiber boost.