Tuesday, September 28, 2010

How 60 Calories Can Give You 60% of Your Daily Fiber!

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Fiber comes in 2 forms:

  • Insoluble fiber is found in the skins of fruits and vegetables.
    • It helps promote digestive health.
    • Example: Apples, dark green leafy vegetables, etc.

  • Soluble fiber is found in the inner portion of fruits, whole grains, and vegetables. 
    • It helps promote heart health.
    • Example: Oatmeal, Whole grain cereals like Cheerios and Fiber One, inside of apples, etc.  

  • Both types of fiber help with weight loss because fiber remains in your stomach for a long time and helps to keep you feeling full.

Tips to get more fiber:

I have come up with multiple uses for a very fiber rich cereal that I'm sure we are all familiar with...

The Original Fiber One cereal contains 57% of your daily fiber in a 60 calorie serving (1/2 cup per serving).  Although 1/2 cup may not seem like a lot, the 14g of fiber will make you feel full.

  1. Use on top of salads in place of using fried Chow Mein noodles or croutons.  
    • 1/2 cup of fried Chow Mein noodles has 130 calories, 5g of fat, and 0g of fiber.
    • 1/2 cup of cereal has half the calories of the Chow Mein noodles
  2. Use it to make oatmeal:
    • At only 60 calories per serving, it will have less calories and more fiber than plain and low sugar oatmeal 
      • Combine 1/2 cup of cereal and 1/2 cup of water (or milk).
      • Let soak for 2 minutes. Stir.
      • Microwave for about 1 minute.
      • Stir again and let sit for another minute to finish absorbing the water.
      • Add some flavor with Splenda, fruit (dried or fresh), nuts, or sugar free maple syrup
  3. Use to make yogurt parfaits:
    • Much more fiber and 100% less sugar than granola
      • Inside a small cup alternate between 1/4 cup of of fat free vanilla yogurt and 1/4 cup fresh or frozen berries.
      • Add the cereal to the top layer.

Can you think of more ways to use this cereal? If so, please post a comment and share with us!

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