Eat More Fiber at Every Meal

[rameshxavier]

There’s one ingredient that should be part of every meal. There’s no need to make a trip to a special store to find it: Nature has already thoughtfully prepackaged it in a cornucopia of vegetables, legumes, fruits and nuts. The special ingredient? Fiber.

Breakfast

* Throw some frozen raspberries or strawberries and a handful of greens (spinach or mixed salad greens), along with half a banana, into your smoothie.
* Instead of pairing your eggs with hash browns and toast, try adding a side of black beans and salsa.
* Cook up a big batch of steel-cut oats over the weekend and reheat some each morning with a little chopped-up apple.


Lunch

* Seek out legume-based soups.
* Look for healthy prepared salads at the grocery store that use whole grains, such as barley, and layer them over a base of mixed greens.
* Eat at ethnic restaurants, such as Indian and Mexican locales, which are sure to give legumes a starring role.

Dinner

* Start out dinner with a bountiful raw vegetable salad.
* Replace starchy side dishes with legumes.
* Sautéing some veggies? Start out with a little garlic and onion.


Snack

* Pack a small bag of nuts, such as almonds, pistachios or walnuts, or seeds, such as pumpkin seeds, in your bag or car.
* Whip up a big batch of black bean dip to have on hand for tortilla chips and raw veggies.
* Keep it simple: eat a piece of fruit, like an apple, orange or banana.

[vineesh]

thanks dude!