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Weight Loss Tip of the Day

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www.ProHealth.com • April 11, 2003


Current recommendations for a healthy diet suggest that adults consume approximately 20 to 35 grams of dietary fiber per day. Children over the age of 2 years should consume an amount equal to or greater than their age plus 5 grams per day. However, on a daily average, Americans eat only 14 to 15 grams of dietary fiber. Here are some easy ways to help increase your daily intake of fiber:

* Eat whole fruits instead of drinking fruit juices

* Substitute white rice, bread, pasta with brown and whole wheat versions

* Incorporate whole grain cereals for breakfast

* Snack on raw vegetables instead of chips, crackers or chocolate bars

* Substitute legumes for meat 2 to 3 times per week in chili and soups

* Experiment with international dishes (such as Indian, middle-eastern) which use whole grains and legumes as part of the main meal (Indian dahls) or as part of salads (tabouli).

(Source: Harvard School of Public Health)

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