A woman should aim to eat between 25 and 30 grams of fiber a day. Besides munching on fruits and veggies, eating whole grains is a great way to meet your quota. I'm talking about whole grains, not foods made with whole grains.
Amaranth, barley, buckwheat, bulgur wheat, corn, millet, oats, quinoa, rice, and wheat berries are all examples of whole grains. Not only do they contain fiber, but they also contain protein and valuable vitamins and minerals. Include at least three different ones in your diet each day. Here's a sample menu to show you how to get your three:
- Oatmeal in the morning
- A rice and beans burrito for lunch
- Stir-fry with quinoa for dinner
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Marlies Dekkers
I'm always looking for new ideas for meals and these are perfect. Thanks.
1I usually eat oatmeal for breakfast, either brown rice or quinoa for dinner, and air-popped popcorn as a snack...that's three different grains right there. Great advice, Fit!
2Great tip!
3I especially like oatmeal and pearled barley. In fact, I just had some pearled barley for lunch.
4fit, none of your recipes matched the pictured grains! i was interested in seeing what you do with barley and amaranth.
5Man, I'm lucky if I get one whole grain a day. I live in the dorms though, so it's hard to make/find stuff that's healthy. These are my last two weeks EVER to live in the dorms though, so after this I'll have no excuse!
6Super advice!
I've been eating all these grains in my diet, and now I have more inflammation than I've ever had in my life. And gained 5 lbs to boot!
Keep up the good tips!
7Where, dear God, does this misinformation come from?
8I love quinoa and get it every time it's in the salad bar offering at the cafeteria at work. I was at Costco last night and they had organic quinoa so I picked up a bag to make it myself at home.
9Scuze me while I whoop this out... in favor of quinoa:
• Quinoa is gluten-free, if such things matter to you (as they do me)
• Quinoa is chock full of all the essential amino acids. Vegetarians, are you listening?
• Maybe it's just me, but I find quinoa pretty damned tasty.
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