A few simple changes to your holiday cooking and baking can make a big difference in your family's health. Adding fiber to foods can lower cholesterol levels, prevent gastrointestinal disorders, forestall coronary artery disease, and reduce obesity and the risk of diabetes. Guidelines recommend 30-35 grams total dietary fiber daily. Here are some easy ways to increase the fiber in your meals.
* Eat high-fiber cereal or add unprocessed bran to your regular breakfast cereal.
* Use bran when making meatloaf, bread, muffins, cake or cookies.
* Use whole-grain breads made with 100 percent whole-wheat flour.
* Substitute whole-wheat flour for half of regular flour in baking.
* Use brown rice, barley, whole-wheat pasta, and bulgur.
* Eat high-fiber snacks such as dried fruits, raw vegetables, low-fat popcorn, and whole-grain crackers.
* Add kidney or garbanzo beans to canned soups and salads.
* Use barley in soups and stews.
copyright 2004 Saturday Evening Post Society
http://www.findarticles.com/p/articles/mi_m1189/is_6_276/ai_n6258446
High-Fiber-Health
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