Breakfast is the first meal of the day. The word came about because it means breaking the fast after one has not eaten (fasted) since the night before. Thus breakfast contributes a lot to our health. Jump start your day with a fiber – rich breakfast. Simply adding adequate amounts of fiber to your breakfast can improve your health. Here are few suggestions :
Breakfast – Make It Fiber Rich
Breakfast is one of the best fiber opportunities of the day. You can consume whole- grain toast, fresh fruit, fiber rich such as oats and bran, or simply a brown rice. Eat whole fruits more than juices . Most of the fiber in fruits is found in the skin, seeds and pulp. Use a variety of cereals – bran, oatmeal, wholewheat flour,cornflakes, brown rice and barley. Eat vegetables raw or steamed with whole grain or bread. Over- cooking reduces the fiber content of the foods, steam or cook only until tender. Add nuts, seeds , sprouts in your cereal.
Why Fiber?
It fills you up, sustaining you longer than the foods without it. Certain fiber- rich foods like flax seeds, prunes , bran and wheat germ can be help stimulating lazy bowels. It is filing and low in calories and provides a welcome feeling of fullness, especially if you are watching your weight.
Improves Digestive System
May help reduce the risk of colon cancer, heart disease and diabetes. Decrease elevated blood cholesterol, levels. Helps control weight.
Fiber Content Of Some Foods
– Beans And Lentils
Lentils cooked (1/2 cup ) contains 7.8 gms of fiber . Kidney Beans cooked (1/2 cups ) contain 7.3 gms of fiber.
– Cereals
Oatmeal cooked ( 1 cup ) contains 4 gms of fiber . Raisin bran ( 3/4 cup ) contains 5 gms of fiber. Bran Flakes ( 3/4 cup ) contains 5 gms of fiber.
– Breads And Grains
Brown rice cooked ( 1/2 cup ) contains 2 gms of fiber . Whole – wheat bread 1 slice contains 2 gms of fiber.
– Fruits
One pear with skin contains 4 gms of fiber. One apple with skin contains 3.7 gms of fiber . One peach with skin contains 3.4 gms of fiber.
– Drink Water
Be sure to increase your water consumption through out the day . Fiber requires ample water to function optimally.
– To Feel Or Not To Feel
Eating the skin of certain vegetables and fruits ensure that you get even more fiber. For Example , The peel contains 75 percent of dietary fiber in an apple.
– Watch Out
Just because a food product says wheat or looks brown in color does not mean it is high in fiber . The key words to watch out for are whole – wheat , whole – grain or multi grain.
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