vendredi 9 janvier 2015
Weight loss:Fill up with fibre
Eating foods high in fiber will help you feel fullMoreover, making it more likely to stick to your calorie limit.
Fiber keeps your intestines healthy and
can help lower cholesterol. more
people in the UK only eat 14g
of fiber per day, but should try to eat
at least 18g.
Increase fiber intake gradually,
if, as a surge can
cause cramps and constipation. and
Be sure to drink plenty of water
- Try to 1.2 liters a day - to avoid
cramps and constipation.
Here are some simple ways to strengthen
fiber in your meals and snacks:
- Breakfast
will help keep endlessly
lunch and reduce the urge for a mid-morning snack.
• Replace white bread for all
or varieties of whole grains.
• Swap sugary cereals high in fiber
cereals such as wheat whole grain
cereals, muesli without sugar, or
oatmeal, and do not forget
check the salt content.
Lunch and dinner
The vegetables are good sources of
fiber, try to exchange part of the
things on his plate of vegetables.
Try to two servings of vegetables in your
dinner plate.
• Swap white rice and pasta for
whole wheat versions - simply by
This can double the amount of fiber
he ate.
• Incorporate legumes - beans, lentils
and peas - in your meals. they are
an inexpensive, low-fat fiber source,
protein, vitamins and minerals. add to
vegetables to soups, stews, rice and
pasta, or serve baked beans (choose
reducing salt and varieties of sugar)
brown bread.
- Snacks
containing fibers, such as:
• Fruit - fresh, dried, canned or
frozen. Do not forget to eat the skin
in fruits like apples and pears.
• Veg sticks - carrots, celery or
cucumber sticks or a packet of sugar
snow peas. You can enjoy these low calorie snacks if you feel hungry
between meals.
• Reduction of fat hummus. to
little variety, dip your veggies sticks
whole wheat crackers or pitta
bread in a reduced fat bath
hummus. You will have fiber
both vegetables and bread.
• air blast, popcorn.
Homemade is the best way to avoid high
, Sugar or coarse salt in some
trademarks. Do not add
sugar or butter ....
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