Easy Ways to Eat More Fiber from Nutrition Tidbits
by Lisa Metzgar, PhD
Everyone knows that whole grains are beneficial in our diet. They are healthy for our heart, can prevent some kinds of cancer, and help us lose weight.
Current standards suggest we eat at least 35 grams of fiber a day for optimal health and weight loss.
The question is…Where do we get all this fiber every day?
How do we get all the whole grains without eating brown rice and whole wheat bread every single day?
The key to success in any nutritional program is you have to make it interesting and tasty or you won’t stick to it. This is especially true when trying to get your children to eat healthy foods. Check out this list of high fiber foods
One nutty tasting alternative is a wonder grain called quinoa (pronounced Keen-wa). This tiny grain was called the “mother grain” by the Incas.
Quinoa is packed full of wonderful nutrients.
One cup of cooked grain has the calcium equivalent as a quart of milk. It is a rich source of iron, phosphorus, various B-vitamins, and vitamin E. This tiny little pearl is loaded with lysine and other amino acids making it a complete source of protein.
This is especially important to vegetarians looking for a great source of protein.
This grain is also high in fat content (no, fat is not a bad word!) making it an excellent source of good fats. Good fats are important in our diet for healthy cell functions. It also makes the glycemic index low which is very important for proper blood sugar levels.
Quinoa is a very fun grain to eat making it more appealing for children. It has a sweet nutty flavor that goes well with most everything.
It is easy to prepare.
Prepare it as you would rice. A rice cooker works well and makes cooking a breeze. It is important in today’s fast-paced world to find healthy alternatives for our family that is easy and convenient. You can find quinoa in the health food section of your grocery store or any health food store. Give this amazing little grain a try your kids will love it and you can feel great about what you are feeding your family!
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LisaMetzgar, PhD,she received her BA in Biology from UCSD, is a certified Holistic Health Practitioner, and received her Ph.D. in Holistic Nutrition.
Lisa has taught body mind retreats in San Diego, Seattle, and Australia and currently has a practice in Reno, NV where she does nutrition counseling.Lisa's passion is to educate families about a healthy lifestyle.
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