Fiber II

I can tell by the number of comments on Fiber I that everyone is anxiously awaiting Fiber II.

Here are the top 10 ways to eat more fiber.

1. Eat a whole grain cereal that contains at least 10 grams/serving. Some are my favorites are: Kashi brand, Raisin Bran, Uncle Sam's (I like this cereal topped with craisins) and Emily says Fiber One came out with a new one that tastes like Cinnamon Toast Crunch.
2. Eat fresh fruit. An apple has about 5 grams of fiber, a banana 4, and a pear 4.
3. Eat fresh vegetables. Although vegetables tend to have less fiber/serving they are generally low in calories. Also it is important to remember that fiber in and of itself is only part of the equation, the fiber together with the nutrients found in fruits and vegetables and whole grains combine for optimum benefit.
4. Eat a salad. This goes along with #3. This was a really good salad that Emily made: Baby spinach topped with grapefruit and avocado, or thin apple slices, candied pecans and Brianna's poppy seed dressing. To make the candied pecans: chop pecans, heat pan to about medium heat, add chopped pecans and sprinkle with sugar--it takes a carefully measured handfuls, more than you'd think. As the sugar melts swirl the pan around. Stop before it burns. Presto, it's done.
5. Eat more beans. Garbanzo beans are good for snacking on.
6. Eat whole grains.
7. Read labels. This is particularly true with whole wheat bread. A common trick is to advertise wheat bread and then add caramel coloring. The ingredients must say "whole wheat flour." Then check the fiber content try to get at least 3 grams/slice.
8. Eat hummus.
9. Eat falafel--although I will say that The Man thinks it is awful--but not as bad as tabouli.
10. Nuts--in moderation--are also a good source of fiber.

Buen provecho.