Easy Ways to Add Fiber to your Meals

*Include plenty of raw and cooked fruits and vegetables, and eat the skins (apples, carrots, potatoes) whenever possible.

*Choose 100% whole-grain breads and cereals instead of refined flour products.

*Eat more beans, lentils and other legumes.

*Use oatmeal or whole-grain bread instead of white bread crumbs in recipes.

*Sprinkle one tablespoon of unprocessed bran, bran cereal, oat bran, or wheat germ over salads, applesauce, hot cereal, and cottage cheese.

Most adults need between 25 and 30 grams of fiber a day. Some examples: a large, unpeeled apple: 6 g; 1 cup All Bran cereal: 20 g; 1 cup cooked red beans: 9 g.

Source: Weight Loss: A Winning Battle, published by the Joslin Diabetes
Center.

SMART LIVING:
Increase fiber intake gradually, and be sure to increase fluid intake whne increasing fiber intake.