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Boost your fiber intake! Dietary fiber helps to keep you regular and helps you feel fuller longer. Fiber also helps control blood sugar, lowers cholesterol levels, and aids in achieving a healthy weight. Studies suggest that an increase in dietary fiber intake is associated with a reduced risk of dying from cardiovascular disease and all cancers. Fresh fruits and vegetables, whole grains, nuts, seeds, and legumes (beans and peas) are good sources of fiber. Increase your fiber intake with these tips:
- Slice up raw veggies and keep them in containers or to-go baggies to use as quick snacks
- Include fruit with meals and snacks
- Add half a cup of beans or peas to your salad
- Include vegetables with every meal
- Choose whole grains over refined grains
- Keep frozen berries on hand to add to cereal, salad, or yogurt.
Try this simple recipe to help increase your fiber intake:
1 tablespoon olive oil
1 onion (medium, chopped)
1 clove garlic (minced, or 1/8 teaspoon garlic powder)
2 cans pinto beans (15 ounces each, drained & rinsed)
1 cup salsa
1. Heat the oil in a skillet over medium heat.
2. Add the onion and garlic and cook until tender.
3. Stir in the beans and salsa.
4. Cook for 10 minutes.