LIFESTYLES by Ronda Gates Smart Eating

Fiber in Foods

Fruit Comment
Apple with skin Applesauce made from whole apples is also a good source of fiber
All berries--blackberries, raspberries, strawberries, boysenberries, marionberries, etc. are high in fiber
Dried Figs
All dried fruits are high in fiber BUT they are also high in calories because they are dehydrated and thus calorie dense.
An orange is a better choice than a grapefruit when it comes to fiber
Pear with Skin
Eat pears with skin on to inc fiber content by 1/4
Vegetable Comment
Brussels sprouts, cauliflower, broccoli, celery These, and other cruicferous vegetables, whether frozen or fresh, are high in fiber.
All corn--on the cob, freshly shucked, canned or frozen, is high in fiber
Green Peas
All varieties, including fresh, frozen, raw and canned, are high in fiber
Jicama, Turnips High in fiber
Grains Comment
Oatmeal is a great source of fiber. Beware of oat bran foods that may be high in fat and/or sugar, which offsets the benefits of the fiber
Rye flour
Dark breads like rye or pumpernickel are the highest in fiber breads
Wheat germ
Breads with the words, whole wheat flour in the first ingredient have twice as much fiber as breads with enriched white flour as the first ingredient
Beans Comment
Kidney beans
If you use canned beans, rinse and drain them--the cooking water in which they are packed is high in sodium.
Lentils and split peas
These beans, which don. t require soaking, are very high in fiber AND protein.
Lima beans
Mix these with corn for the highest in fiber dish, succotash
Pinto beans
These are often packed in cans and sold as refried beans. If so, avoid packages that have lard--the highest in saturated (bad for your heart) fat.
Baked beans
A wide variety of beans are used for this dish--including navy or white beans for Boston baked beans. Fix them yourself without the high in fat salt pork.

Smart Eating Lifestyles

LIFESTYLES by Ronda Gates
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