Week 1: Build a Better Breakfast-Add Fiber!
Day 1: Starting today, drink eight cups of water daily. You need to drink plenty of fluids when you add fiber to your diet. Begin your morning with a cup of refreshing ice water or hot herb tea when you wake up.
Day 2: Choose a high-fiber cereal for breakfast. Look for one with at least 5 grams of fiber per serving (like bran flakes, shredded wheat, raisin bran, Grape Nuts, All Bran, oatmeal).
Day 3: Add 1/4 cup raisins (2 g fiber) to your high fiber cereal.
Day 4: Choose whole wheat bread instead of white bread for your toast (2-5 g fiber/slice). Spread on 1 tablespoon crunchy peanut butter (1 g fiber).
Day 5: Add a sliced medium banana to your high fiber cereal (2 g fiber).
Day 6: Mix 1/4 cup dry oatmeal with 1/2 cup nonfat plain yogurt and some fruit, such as a banana. Stir and enjoy (7 g fiber).
Day 7: Grab an orange as a mid-morning pick-me-up (3 g fiber).
Week 2: Join the High Fiber Lunch Bunch!
Day 1: Add a cup of black bean soup to your lunch (10 g fiber).
Day 2: Choose a baked potato (including the skin) instead of French fries (3 g fiber per 3 oz. potato).
Day 3: Add a sliced carrot (2 g fiber) and 1/2 cup chick-peas (3 g fiber) to your green salad.
Day 4: Heat up 1/2 cup vegetarian baked beans to go with your lunch (6 g fiber).
Day 5: Choose a green vegetable as a side dish, such as broccoli (2 g fiber per 1/2 cup) or Brussels sprouts (3 g fiber per 1/2 cup).
Day 6: Skip the vending machines for your afternoon snack. Bring a medium apple from home (3 g fiber with skin).
Day 7: For a quick after-school snack, mix 3/4 cup bran flakes (5 g fiber), 1/4 cup dried apricots
(2 g fiber), and 1/4 cup sunflower seeds (2 g fiber). Eat it dry or mix with fat free yogurt.
Week 3: Supper is Super When You Add Fiber!
Day 1: Eat 1/2 cup peas with your evening meal (5 g fiber).
Day 2: Warm up with a cup of turkey chili with beans (5 g fiber). Add whole grain bread and a side salad to complete the meal.
Day 3: Wrap 1/2 cup fat-free refried beans (6 g fiber), chopped tomatoes, scallions, low-fat cheese, and shredded lettuce in a tortilla.
Day 4: Serve stir-fried chicken and vegetables over brown rice instead of white rice (2 g fiber per 1/2 cup cooked rice).
Day 5: Order a cup of minestrone soup as an appetizer (5 g fiber).
Day 6: Choose a medium pear for a sweet dessert (4 g fiber).
Day 7: Stir 1/2 cup frozen raspberries (3 g fiber) or blackberries (2.5 g fiber) into low fat yogurt or ice cream.
It’s easy to see that the foods you add to increase your fiber intake:?fruits, vegetables, beans, and whole grains, are those that provide the vitamins, minerals, and phytochemicals required for good health. Follow these steps for Three Weeks to a High-Fiber Diet and you’ll be on your way to lifelong, healthful eating habits.
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Art, holds a master’s degree in Food Business from the Culinary Institute of America, 2 art certificates from UC Berkeley Extension, and runs a food photography studio where her love is creating fun recipes.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.