FitSugar

5 Easy Ways to Eat More Fruit

Jenny Sugar — Mon, 06 Feb 2012 00:57:13 PST

Luscious, juicy, sweet-as-candy fruit is one of the healthiest foods you can eat. It's full of vitamins, fiber to keep you full, water to keep you hydrated, and the natural sugars make it a healthier alternative to sugary treats. You should aim to eat three to six servings of fruit each day, but if that seems like a lot, here are some ways to sneak fruit into your diet.

Add fruit slices to sandwiches. Sliced pear, apple, and watermelon add a unique texture and unexpected flavor to run-of-the-mill sammies.
Mix pureed fruit into plain yogurt. When comparing six-ounce containers of Greek yogurt, plain offers 18 grams of protein for 100 calories, and strawberry is 140 calories with 14 grams of protein. Instead of buying the premade flavors, make your own by adding pureed fruit to plain yogurt. You'll save money, avoid added sugars, and be able to customize the flavor to wow your taste buds with distinct combos like blackberry peach or strawberry pear.
Add fruit to baked goods. We've all made banana bread, but that's not the only fruit-based treat you can whip up. Lower the fat in just about any recipe by replacing oil with applesauce, or get creative with muffin recipes by adding diced strawberries, or mix bits of dried apricots into cookie dough.
Cut up fruit and store it in the fridge. It takes effort to wash and cut fruit, enough to make you reach for something easier (and less healthy) instead. Make fruit as accessible as a bag of chips by storing cut up fruit in containers in the fridge.
Eat fruit for dessert. Save calories and skip the refined sugars by enjoying nature's dessert. Here are ways to make fruit even more decadent and enticing - the almond butter and granola filled dates are one of my faves.

10 Cereals With 8 or More Grams of Fiber

Jenny Sugar — Fri, 27 Jan 2012 19:13:14 PST

We all could use a little extra fiber in our diets, since it's recommended that women eat between 25 and 30 grams a day. Not only does fiber keep you regular, but it can also help lower your cholesterol and prevent heart disease and certain cancers. Breakfast is a wonderful time to fill up on fiber-rich foods, so check out which cereals contain eight or more grams of fiber per serving.

Painless Ways to Add Fiber to Your Diet

Jenny Sugar — Mon, 09 Jan 2012 03:26:16 PST

Whether you're a serious meat eater who considers a side salad enough greens for the day, or someone who just hates veggies, if one of your New Year's resolutions is to eat more fiber, here are some easy ways to increase your roughage without a disapproving peep from your taste buds.

Have a sweet tooth? Add spinach to homemade brownies, mash baked sweet potato into pancake mix, or add shredded carrots to banana bread.
Don't just grab any ol' box of cereal. Choose a cereal that has at least eight grams of fiber per serving.
Become a fan of flax. Sprinkle whole flaxseeds onto your bowl of cereal, or if the texture is a turnoff, use ground flaxmeal instead. You can also add flaxseed or flaxmeal to pizza dough, pancake batter, and cookie and muffin recipes.
Make a smoothie for breakfast (or even dessert) with tons of fresh or frozen fruit. Throw in a few spinach or kale leaves for added fiber. The sweetness of the fruit hides the taste of the greens and since it's blended so well, the texture is completely smooth - no chewing your veggies required.

Keep reading for more fiber-boosting tips.

A Healthier Bowl: Cereals High in Fiber and Protein

Jenny Sugar — Wed, 04 Jan 2012 14:25:40 PST

When you're in a rush in the morning, cereal is the perfect meal - just pour it, spoon it, and you're good to go. There's probably over a hundred different boxes to choose from, and while I'm sure you know Apple Jacks isn't the healthiest (a serving has as much sugar as three Chips Ahoy! cookies) even seemingly healthy cereals aren't the best choice. It's important to fill your bowl with a cereal that's both high in fiber and protein, since both help keep you feeling full. Here's a list to choose from - all contain at least five grams each of fiber and protein.

Cereal	Serving Size	Calories	Fiber (g)	Protein (g)
Barbara's Bakery Shredded Oats	1 1/4 cup	220	5	6
Barbara's Bakery High Fiber Original	1/4 cup	180	14	5
Barbara's Bakery High Fiber Flax & Granola	1/4 cup	200	10	5
Barbara's Bakery High Fiber Cranberry	1/4 cup	190	10	5
General Mills Wheat Chex	3/4 cup	160	5	5
Kashi Go Lean Original	1 cup	140	10	13
Kashi Go Lean Crunch!	1 cup	190	8	9
Kashi Go Lean Crunch! Honey Almond Flax	1 cup	200	8	9

Keep reading for more cereals that are high in both fiber and protein.

6 Gluten-Free Breakfast Ideas With 10 Grams of Fiber

Jenny Sugar — Thu, 15 Dec 2011 01:59:23 PST

Breakfast is one of the easiest times to fill up on fiber since whole grain breads and cereals are great sources. If you're eating a gluten-free diet however, it's not so easy since many high-fiber choices are off-limits. Getting enough fiber may take a little creativity (and a trip to the health food store) so you can try these gluten-free breakfast ideas that contain at least 10 grams of fiber.

Hot apple millet: One cup of cooked millet (2.3 g) mixed with unsweetened applesauce (2.9 g, one small chopped apple (3.6 g), and five walnuts (1.4 g): 10.2 grams of fiber
Cinnamon raisin almond butter buckwheat: One cup of cooked buckwheat groats (4.5 g) mixed with one ounce raisins (about 50, 1 g), two tablespoons almond butter (4 g), and one teaspoon ground cinnamon (1.2 g): 10.5 grams of fiber
Banana hot cereal: Quarter cup of uncooked Bob's Red Mill Mighty Tasty GF Hot Cereal (4 g) mixed with one tablespoon chia seeds (6 g) and one small banana cut in slices (1.1 g): 11.1 grams of fiber

Continue reading for three more high fiber, gluten-free breakfast ideas.

Feel Full Longer and Lose Weight With These Foods

Jenny Sugar — Tue, 08 Nov 2011 11:30:31 PST

In your quest to lose weight, you can decrease your portion sizes at every meal and snack, but this strategy can leave you feeling hungry. Here's an idea - fill up on low-calorie, filling foods and you'll lose weight without suffering through the pangs of hunger. Eating fiber-rich, low-energy-dense foods promotes weight loss. Keep reading to find out which foods to include in your diet to help you lose weight.

Source: Thinkstock

7 Tips For Relieving Tummy Troubles Caused by Fiber

Jenny Sugar — Fri, 02 Sep 2011 01:08:48 PDT

You know you're supposed to get at least 25 grams of roughage, and you know what you should eat each day to get your daily fiber, but when you do, you end up with some serious digestive issues. Don't give up! If your fiber intake has been well under the recommended amount, then you suddenly start downing flax-filled oat bran muffins, your tummy is likely to protest. Here are some ways to prevent the shock to your system when upping your fiber intake.

Mix whole wheat pasta with regular pasta.
Eat a piece of bread or crackers with hard-to-digest fruits such as pears or apples. You can peel the skin if your stomach is super sensitive, bur remember the skin contains a lot of nutrients not in the fruit.
Sprinkle a tiny amount of flaxmeal on your cereal. Jumping into ingesting a one- or two-tablespoon serving is bound to upset even the strongest of stomachs.
Mix a high-fiber cereal like Kashi's GoLean with an easily digestible rice cereal such as Nutty Rice.
Stir a small amount of beans into cooked quinoa, and gradually increase the ratio of beans to grain.
If raw broccoli does a number on your belly, steaming or stir frying the florets may be easier to digest.
Skip the raisins and opt for fresh grapes instead. Dried fruits tend to cause more issues than the fresh version.

A Day in the Life: How a Vegetarian Eats 25 Grams of Fiber

Jenny Sugar — Fri, 12 Aug 2011 14:29:50 PDT

If you want a flatter tummy or to drop pounds from the scale, eat more fiber! It's essential in keeping your digestive system regular, so you won't have a puffy belly caused by bloating. Eating foods rich in fiber can also prevent weight gain since these foods make us feel full longer. It offers health benefits as well including lowered cholesterol, controlled blood sugar levels, and prevention of certain types of cancer.

If you didn't already know it, a woman is supposed to get at least 25 grams of fiber each day. If you're eating a vegetarian diet, keep on reading to learn how to use each meal and snack to ensure you're reaching your daily quota of roughage.

Source: Thinkstock

From the Community: Fiber Supplements - Good as the Real Deal?

Fit Community — Thu, 07 Jul 2011 17:05:54 PDT

FitSugar reader livinginthin turned to an expert to find out if fiber supplements are good stand-ins for the real thing. She posted her findings in the 10 Pounds DOWN! community group.

Metamucil got a makeover! These days supermodels sell Benefiber - this isn't your grandma's supplement! - and many products are now touting "added fiber" as a bonus on the package. It made us wonder: do fiber supplements offer the same benefits as natural fiber-filled stuff?

The short answer? Not really. There isn't any overwhelming evidence that supports the ability of fiber supplements to help lower your risk of heart disease or obesity in the way that fiber-rich foods do. Plus, supplements offer none of the nutritional benefits that nature's fiber-carriers do. Sure, the fake fiber may help you stay regular, but it probably won't do much else for you. Why not get more bang for your buck and stick with the real stuff?

Eating foods that are high in water and fiber throughout the day can also help you stay fuller longer, which is beneficial if you're trying to shed pounds, says Amelia Winslow, MS, MPH. "For example, for the same number of calories you can have 1/4 cup (1 oz.) raisins or an entire large apple (8 oz.). The apple will take up more room in your stomach and be absorbed slowly, so you'll stay fuller for longer." Winslow also suggests modifying your favorite meals to include more vegetables and fruits. "There's no need to give up pasta or chili, just replace some of the noodles or meat with veggies, so that the veggies make up the bulk of the meal," says Winslow. "Same goes for dessert: instead of a whole bowl of ice cream, have a small scoop topped with a cup of berries. The berries add bulk, fiber, and replace some of the calorie-dense ice cream."

For best results, aim to get 25-30 grams of fiber a day to stay healthy, and be sure to add it into your diet gradually to avoid bloating or cramping. Some great whole food, high fiber options include: 1 cup of split peas (16g), 1 avocado (11g) or 1 cup of raspberries (8g).

Do you have a nagging exercise question or have a stellar workout to share? Post it in our 10 Pounds DOWN! group in the FitSugar Community!

Food Combos With 10 Grams of Fiber

Jenny Sugar — Tue, 21 Jun 2011 00:10:41 PDT

A woman is supposed to eat 25 grams of fiber every single day. It help cleans out your system to prevent bloating and flatten your tummy, and also satiates your hunger, which is great if you're trying to lose weight. Getting your daily dose of fiber also lowers your cholesterol, prevents heart disease, and reduces your risk for breast cancer. That's a lot of good reasons to get your fiber-fill, but most women have a hard time meeting their daily quota. Since most foods don't contain a ton of fiber on their own, here are eight combinations to add more fiber to your diet.

One cup of raspberries (8g) plus 15 almonds (2.1g): 10.1 grams of fiber
One large pear (6.5g) and two tablespoons almond butter (4g): 10.5 grams of fiber
Half-cup cup dry instant oatmeal (4g), one extra small banana (2.1g), and two tablespoons shredded coconut (5g): 11.1 grams of fiber:
Half an avocado (6.7g), two tablespoons unsalted sunflower seeds (1.8g), plus eight cherry tomatoes (1.6g): 10.1 grams of fiber

Keep reading to see what other food combos contain 10 grams of fiber.