>Filling up on Fiber

>A high fiber diet can do a lot for your body. It not only prevents constipation, it can promote overall digestive health, weight control and in the prevention of cancer. To understand what you should eat on a high fiber diet, here are a few tips:
Example of a high fiber diet plan from The Healing Foods, by Patricia Hausman and Judith Benn Hurley.
Day 1
Breakfast
1 1/2 half ounces of All Bran Cereal
1 Orange
1 slice whole grain raisin bread
1 tsp. margarine ( try the ones without hydrogenated oil)
1 cup skim milk
Coffee
Lunch
Garden sandwich (  1 piece whole grain pita bread, 1/2 avocado, 1/4 cup celery, 4 radishes, 1/4 cup grated carrots, 1/2 cup green peppers, 1/3 cup onions)
1 apple
1 cup skim milk
Dinner
4 oz baked flounder
easy salad:  1/4 cup celery, 6 cucumber slices, 1/4 cup onions, 1/2 cup tomato,  1 tsp. low calorie salad dressing
1 ear corn
1/2 cup baked winter squash
1 tsp margarine
1 whole grain roll
1 cup skim milk

Day 2
Breakfast
1 cup cooked grits
1 slice whole wheat bread
1 tsp margarine
1 cup fresh raspberries
1 cup skim milk
Lunch
1 cup fresh spinach
1 tomato
4 radishes
1/4 cup onions
6 cucumber slices
3 oz. cubed  tofu ( soybean curd)
2 rye crackers
1/2 cup chopped dates
tea of your choice
Dinner
4 ounces fish of choice (baked)
1/2 cup brown rice
1/2 cup green beans
1 tsp margarine
1 cup skim milk
1/2 cup blackberries
Snack examples: 1 baked apple,  1/2 cup raisins, 3 cups popcorn
2 plums, 5 graham crackers, 1 cup fresh strawberries
Taken in part from: Hausman, P. and Hurley, J.B.,  ( 1989). The Healing Foods: The Ultimate Authority on the Curative Power of Nutrition.New York, NY. Dell Publishing

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This entry was posted on Sunday, March 4th, 2012 at 9:22 am and is filed under Healthy Foods. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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