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20 Foods To Get More Fiber in Your Diet

by Kelsey Murray

It’s common knowledge that having a diet that is high in fiber is good for you. A fiber-rich diet will help you feel full longer, making it easier to eat less and lose weight, while also lowering your cholesterol and blood sugar levels.

Unfortunately, most people do not get as much fiber in their daily diets as they should. Women should aim for 25 grams of fiber each day, while men need to get a little bit more (35-40 grams). However, most of us only eat about 15 grams of fiber on a daily basis.

If you are looking to increase your daily fiber intake, you could take some fiber supplements. Or, you could eat some of these foods, which taste delicious and are a better way for you to meet your daily fiber requirements.


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The Best Healthy Holidays Tips from Shape Magazine

In a live video chat yesterday, Shape magazine’s senior associate health editor Bahar Takhtehchian shared her best tips for beating the bulge during this holiday season. The chat was sponsored Fiber One, which is launching a new line of high-fiber brownies. Aside from all the tempting holiday foods, Takhtehchian says it’s easy to gain weight this time of year because “a lot of people associate eating with relaxation.”girl exercising while wearing a santa hat

Takhtehchian says that by planning to make smart meal choices, you can avoid unwanted weight gain despite the many temptations of the holiday season. Her first big tip is always eat a filling breakfast, even if you know you’ll be eating something rich later in the day. Starting the day with a meal that has plenty of protein and whole grain, which can keep you fuller throughout the day and less tempted to eat something you shouldn’t. In the afternoon, Takhtehchian recommends eating a lighter lunch and a snack. “Snacking will rev up your metabolism,” she explains, as long as you pick foods with plenty of fiber, like a handful of almonds or a piece of fruit. For those with a sweet tooth, she also suggested the Fiber One brownie. “One of the benefits of fiber is that it does keep you full,” she says.

The health editor also offered tips for navigating holiday parties. Takhtehchian advises against ever going to a party feeling hungry. “When you show up starving, you know what happens,” she says. “You eat everything in sight.” Instead, eat a filling meal before arriving. Cocktails are another healthy diet downfall, not only because they’re loaded with calories but also because one drink too many will lower your guard against unhealthy foods. Pick cocktails that are low in sugar, and swap soda water for tonic. “Vodka soda is one of my favorites,” she says, adding that you can give this drink a kick with a wedge of lemon or lime. Another good strategy to avoid extra calories is to drink a glass of water in between each alcoholic beverage.


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Low-Fat, High-Fiber Childhood Diet Prevents Adult Health Problems

While it’s never too late to turn your health around, it’s also never too early to make a difference. One of the scariest parts of childhood obesity is that it can have health repercussions later in adulthood.

Take a recent study, for example. It says that if parents were to feed there children a diet lower in total fat and saturated fat and more fiber, it would help ensure lower glucose levels and lower blood pressure in adulthood. A high fat diet is associated with an increased risk of the metabolic syndrome.
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Limiting Potatoes in School Lunches Not a Smart Idea

If you heard that schools were limiting their potato offerings, you’d probably be in support. After all, when you think of potatoes in a school lunch you probably imagine French fries and tater tots, yes? In fact, when children are given a choice, 75% of the time they choose the starchy vegetable – i.e. French fried potatoes over any other vegetable. New proposed federal standards would like to trim the number of times per week that potatoes can be offered on a school menu to just two, but this may not be such a smart idea.

The USDA has proposed increasing the amount of fruit, leafy vegetables and whole grains served to school children every day while limiting corn, lima beans, peas and potatoes, but not sweet potatoes.

Not so fast, says Colorado Senator Mark Udall. Not only would reducing the servings of potatoes negatively affect potato farmers, but potatoes are actually a very nutritious vegetable. One medium-size potato, skin on, contains 110 calories per serving, with more potassium (620 grams) than a banana, and almost half the daily value of vitamin C (45 percent). In addition, a potato is high in fiber, and potatoes don’t contain fat, sodium or cholesterol. It’s only when potatoes are fried, coated in butter or served with sour cream that they become a nutritional nightmare.


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We Love Fiber One 80 Calories Honey Squares

Like any other child-at-heart, I love cereal. Whether it be a small bowl with breakfast or an afternoon handful, I simply can’t get enough. Cereal can be a good source of nutrients but it can also be an even better source of excess sugar (among other things.) While some cereals are falling to the wayside in a quest to introduce healthier foods to the masses, Fiber One has created a new option for cereal-lovers.

According to the nutrition panel, each ¾ cup serving of the Fiber One 80 Calories Honey Squares contains only 140 mg of sodium and a whopping 10 g of dietary fiber- that’s 40 percent of your recommended daily value! The ingredient list boasts whole grain corn as the number one ingredient but it also contains sucralose, which is fine in moderation although I personally prefer a natural sweetener.

It tasted great as a morning meal and I tried it with both vanilla almond milk and regular skim milk on different occasions. The texture was light and crunchy and it was very filling. I also tried it on top of a yogurt parfait and it added just the right touch of crunch without the amount of sugar that’s in the granola I usually splurge on.


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