I’m used to taking multivitamins, but my prenatal vitamin has TWICE the amount of iron as a normal multivitamin. You get where I’m going? Please say “yes” so I don’t have to explain. That (not) said, I want to increase the amount of fiber in my diet without going overboard (since I’ll make the rest of my family eat the same foods, haha). Did you know that fiber is also good for lowering cholesterol, controlling blood sugar levels, and maintaining a healthy weight (Mayo Clinic)?
I pretty much assumed all of us were getting enough fiber since we are good about eating vegetables and fruit. But we were also eating white rice, white pasta, and white bread. According to Mayo Clinic, men under 50 should consume 38 g of fiber, and women under 50 should consume 25 g of fiber. So, how are we trying to get closer to these fiber-goals?
Our go-to foods for breakfast are bread, cereal, and frozen waffles. We’ve already started buying more whole wheat bread (at least 2 g fiber per serving). Even our favorite cinnamon swirl bread comes in whole wheat. Woo hoo! Our favorite cereals are also made with whole grain and contain a good amount of fiber. The last switch to higher-fiber for breakfast is frozen waffles. Our favorite waffles have high-fiber and multi-grain varieties that I wasn’t even aware of until now.
We pack lunch for our 2.5-yr (J), and it ALWAYS include fresh fruit. For some reason, we don’t always pack fruit for ourselves. Pretty silly, right? I mean, if we’re already packing fruit for J, why not throw a few pieces into another container for ourselves? But what really wrecks it for us though is going out to eat, where we don’t always select the most nutritious or healthiest option. We should try though, huh? It’s so hard when white potato French fries are calling out my name!
I’d say the hubs and I cook at least five out of seven dinners a week. And by cook, I really do mean cook. We bring leftovers to work and pack them for J. The hubs and I try to limit our work-week lunches to once per week, and weekend meals-out to one meal. But as I said above, we assume we are getting enough fiber just because we put a vegetable on the table each night, followed by fruit afterwards. We really should make a conscious effort to use higher-fiber vegetables. Here are some high-fiber vegetables: collards, kale, lima beans, mushrooms, potatoes with skin, peas, peppers, spinach, sweet potatoes (About.com), artichoke, green peas, broccoli, Brussels sprouts, sweet corn, and carrots (Mayo Clinic). That seems doable! I also googled-upon this site of high fiber Asian dishes! YES!
The hard part, excruciating for any Asian man (prove me wrong) is switching to…dun dun dun…brown rice. When the hubs and I first got married, we were gung-ho healthy and switched to brown rice. Somehow, white rice crept its way back into our home, and I haven’t seen a grain of brown rice in while. Truth be told, I haven’t made the effort to buy brown rice either. I better put that on my shopping list.
Lastly, whole wheat pasta. Egh. Gotta make that switch too. Making the switch to whole wheat flour shouldn’t be so bad though. I need to put that on my shopping list too.
Any tips on adding more fiber to our diets?