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Filling up on fiber

You know fiber’s good for you. You’ve read about how it can lower your diabetes and heart disease risks. But how do you sneak more of it into your diet? It’s easy when you use a little culinary creativity:

  • Kick your day off with a cereal that has “bran” or “fiber” in its name. Top it off with some fresh fruit.
  • Substitute vegetables for meat in your favorite pasta sauce.
  • Eat brown rice rather than white. Serve whole-wheat pasta instead of the traditional white variety.
  • Toss some beans or fruit into your salad.
  • Replace one of your regular meals with a large salad.
  • Snack on vegetables dipped in low-fat salad dressing.
  • Concoct a tasty treat: Put some fruit, nuts and honey on top of nonfat yogurt.
  • Skip the heavy desserts and go for a medley of fruit instead.
  • Choose whole fruits when you can. Juice has less fiber than whole fruit.
  • Dare to be different: Try a different grain side dish such as bulgur, barley, buckwheat or quinoa.