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Vogue
38 minutes ago
- Health
- Vogue
3 Protein-Rich Foods to Eat Instead of Beef
Where's the beef? If you're a United States-based shopper, it's probably piling up on your local grocery shelf, given the price of beef per pound is up. It seems that filet mignon and ground beef are the new eggs. From a protein standpoint, beef's nutritional statistics are pretty hard to beat: Nutritionists generally suggest we eat about 30 grams of protein per meal, and 'a three-ounce serving of beef has about 22 to 25 grams of protein,' says Maya Feller, MS, RD, CDN, the founder of Brooklyn-based Maya Feller Nutrition. (A quick and dirty tip on how to judge if you're hitting that goal? Use the palm of your hand as a guide.) 'So it's hard to find a food that's comparable ounce-for-ounce. It's also not comparable to look at plant-based versus animal-based, because they may have different amounts of vitamins and minerals—but plant proteins will always have more fiber in comparison to beef or other animal proteins.' Feller goes on: 'Beef is a high-quality protein because it supplies the necessary full amino acid profile. It is often not complete in plant proteins.' So, when beef is feeling too pricey, what should you try instead? Feller advises thinking holistically when it comes to your diet. Protein isn't the only thing we need to keep our body going; there's also fiber, fermented foods, and much more. But if you are skipping out on beef right now—after all, the steaks are high!—here are some alternatives to maintain your protein intake. High-protein yogurt When it comes to yogurt, you want to go as unprocessed as possible. An easy rule of thumb is to simply think Greek… as in Greek yogurt. 'Greek yogurt typically has significantly more protein—often two times as much!—and fewer carbohydrates than regular yogurt,' clinical nutritionist Heather Hodson, RDN, CDCES at NYU Langone Health, previously told Vogue. Feller says high-protein yogurt can have anywhere between 25 to 40 grams of protein per serving, depending on which one you buy. Tuna fish Tinned fish is really having a moment right now, and Feller is all for it, sharing that canned tuna fish can have anywhere between 22 to 50 grams of protein per serving. What makes the difference? If it's packaged in oil or water—oil-packed has a higher protein content than water. Chicken Feller suggests chicken as another great alternative. Coming in at about 23 grams per three-ounce serving, it's not quite as high as the other alternatives, but still a great option. Bonus: Soy 'For people who are plant-based, eating a variety of plant proteins, such as beans, nuts, and seeds, along with whole and ancient grains, helps to meet protein needs without relying on animal proteins,' Feller says. Another fantastic addition to your diet? Tofu. A mainstay in Blue Zone Japan, tofu is a protein-dense meat alternative made of fermented soy beans. It's a complete protein, which makes it a great alternative for meat.
Yahoo
6 hours ago
- Health
- Yahoo
7-Day High-Protein, Gut-Healthy Meal Plan, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RD If a healthier gut is your goal, then fiber and probiotics are key. They help the community of friendly bacteria in your gut to grow and thrive, promoting overall digestive wellness. It's also worth limiting your intake of added sugars. Studies show that Western diets rich in added sugars can lead to an unhealthy balance of bacteria in your gut that increases chronic inflammation. We've taken this into consideration to create a high-protein, gut-healthy meal plan. In addition to being rich in fiber and probiotics, each day has at least 80 grams of protein to keep you satisfied and support muscle growth, especially if you're incorporating resistance training in your week. Meal Plan at a Glance Protein shake/ Nuts & berries Tzatziki bowl/ Yogurt Salmon with salad Chia pudding/ Yogurt Veggie sandwich/ Tuna salad spread Tzatziki bowl Chia pudding/ Nuts & berries White chicken chili/ Cottage cheese Baked Brie pasta Chia pudding/ Apple & nut butter Veggie sandwich/ Tuna salad spread One-pot chicken orzo Chia pudding/ Apple & nut butter White chicken chili/ Yogurt Sheet-pan tacos Protein shake/ Cottage cheese White chicken chili/ Nuts & dates One-pot pasta/ Nice cream Smoothie One-pot pasta/ Yogurt & dates Chicken & veggies/ Nice cream Day 1 Breakfast (337 Calories) 1 serving Chocolate-Cherry Protein Shake Morning Snack (256 Calories) ¼ cup unsalted dry-roasted peanuts ½ cup blueberries Lunch (514 calories) 1 serving Roasted Potato Tzatziki Bowls Afternoon Snack (202 Calories) 1 cup nonfat plain Greek yogurt 2 clementines Dinner (514 Calories) 1 serving Salmon with Cucumber & Avocado Salad Daily totals: 1,824 calories, 96 g fat, 95 g protein, 167 g carbohydrates, 36 g fiber, 1,392 mg sodium To make it 1,500 calories: Omit peanuts from morning snack and omit clementines from afternoon snack. To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast. Day 2 Breakfast (422 Calories) 1 serving Strawberry Chia Pudding Morning Snack (202 Calories) 1 cup nonfat plain Greek yogurt 2 clementines Lunch (534 calories) 1 serving Beet & White Bean Sandwiches Afternoon Snack (149 Calories) 1 serving Tuna Salad Spread 1 cup sliced cucumbers Dinner (514 Calories) 1 serving Roasted Potato Tzatziki Bowls Daily totals: 1,821 calories, 74 g fat, 87 g protein, 213 g carbohydrates, 43 g fiber, 1,611 mg sodium To make it 1,500 calories: Reduce to ½ serving of Strawberry Chia Pudding for breakfast and omit clementines from morning snack. To make it 2,000 calories: Add ¼ cup unsalted dry-roasted peanuts as an evening snack. Day 3 Breakfast (422 Calories) 1 serving Strawberry Chia Pudding Morning Snack (284 Calories) ¼ cup unsalted dry-roasted peanuts 2 clementines Lunch (403 calories) 1 serving Instant Pot White Chicken Chili Freezer Pack ⅓ avocado Afternoon Snack (124 Calories) ½ cup 1% cottage cheese with probiotics ½ cup blueberries Dinner (547 Calories) 1 serving Baked Brie, Sun-Dried Tomato & Spinach Pasta Daily totals: 1,779 calories, 93 g fat, 84 g protein, 175 g carbohydrates, 42 g fiber, 1,976 mg sodium To make it 1,500 calories: Reduce to ½ serving of Strawberry Chia Pudding for breakfast and omit clementines from morning snack. To make it 2,000 calories: Add 2 pitted Medjool dates with 1 tablespoon natural peanut butter as an evening snack. Day 4 Breakfast (422 Calories) 1 serving Strawberry Chia Pudding Morning Snack (193 Calories) 1 serving Apple with Cinnamon Almond Butter Lunch (534 calories) 1 serving Beet & White Bean Sandwiches Afternoon Snack (149 Calories) 1 serving Tuna Salad Spread 1 cup sliced cucumbers Dinner (536 Calories) 1 serving Cheesy One-Pot Chicken-Broccoli Orzo Daily totals: 1,834 calories, 73 g fat, 95 g protein, 212 g carbohydrates, 45 g fiber, 1,796 mg sodium To make it 1,500 calories: Omit snacks. To make it 2,000 calories: Add ¼ cup unsalted dry-roasted peanuts as an evening snack. Day 5 Breakfast (422 Calories) 1 serving Strawberry Chia Pudding Morning Snack (193 Calories) 1 serving Apple with Cinnamon Almond Butter Lunch (403 calories) 1 serving Instant Pot White Chicken Chili Freezer Pack ⅓ avocado Afternoon Snack (202 Calories) 1 cup nonfat plain Greek yogurt 2 clementines Dinner (535 Calories) 1 serving Crispy Sheet-Pan Black Bean Tacos Daily totals: 1,756 calories, 67 g fat, 92 g protein, 214 g carbohydrates, 54 g fiber, 1,540 mg sodium To make it 1,500 calories: Omit morning snack and omit clementines from afternoon snack. To make it 2,000 calories: Add ¼ cup unsalted dry-roasted peanuts as an evening snack. Day 6 Breakfast (337 Calories) 1 serving Chocolate-Cherry Protein Shake Morning Snack (124 Calories) ½ cup 1% cottage cheese with probiotics ½ cup blueberries Lunch (403 calories) 1 serving Instant Pot White Chicken Chili Freezer Pack ⅓ avocado Afternoon Snack (347 Calories) ¼ cup unsalted dry-roasted peanuts 2 pitted Medjool dates Dinner (478 Calories) 1 serving One-Pot Spinach, Chicken Sausage & Feta Pasta Evening Snack (128 Calories) 1 serving Chocolate Strawberry Nice Cream Daily totals: 1,817 calories, 67 g fat, 89 g protein, 240 g carbohydrates, 44 g fiber, 2,039 mg sodium To make it 1,500 calories: Omit afternoon snack. To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast. Day 7 Breakfast (448 Calories) 1 serving Raspberry-Peach-Chia Seed Smoothie 2 tablespoons walnuts, blended into smoothie Lunch (478 calories) 1 serving One-Pot Spinach, Chicken Sausage & Feta Pasta Afternoon Snack (266 Calories) 1 cup nonfat plain Greek yogurt 2 pitted Medjool dates Dinner (502 Calories) 1 serving Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes Evening Snack (128 Calories) 1 serving Chocolate Strawberry Nice Cream Daily totals: 1,822 calories, 70 g fat, 95 g protein, 227 g carbohydrates, 46 g fiber, 1,716 mg sodium To make it 1,500 calories: Omit walnuts from breakfast, omit dates from afternoon snack, and omit evening snack. To make it 2,000 calories: Add ¼ cup unsalted dry-roasted peanuts as a morning snack. Frequently asked Questions Is it OK to mix and match meals if there's one I don't like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious gut-healthy recipes. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 337 to 448 calories while the lunches span 403 to 534 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. Why is there not a 1,200 calorie modification? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. Health Benefits of This Meal Plan Supports gut health. This meal plan contains at least 30 grams of fiber per day. It's also rich in probiotics and low in added sugars. This makes it great for gut health. These nutrients help the bacteria in your gut to grow and thrive, and maintain a healthy balance of different strains of bacteria. Promotes satiety. Protein and fiber take longer to digest than other nutrients, so they help you feel fuller longer. Since the meals and snacks in this meal plan are high in these nutrients, they can help you stay satisfied for longer so you're not hungry again an hour after eating. Supports muscle growth. Since this meal plan is also high in protein, with at least 80 grams per day, it can also help you build muscle. Protein helps repair and rebuild your muscles after you do resistance training. Just know that eating protein alone won't lead to muscle growth; you need to do regular resistance training, too. Read the original article on EATINGWELL
Yahoo
a day ago
- Health
- Yahoo
21 Best 10-Minute Breakfast Recipes for Better Blood Sugar
Reviewed by Dietitian Jessica Ball, M.S., RD If you need inspiration for a quick breakfast that meets your nutritional goals, you're in the right place! These tasty dishes help support healthy blood sugar levels, as they're lower in calories, carbs, sodium and saturated fat, so they're perfect for a diabetes-friendly eating pattern. Plus, these 10-minute recipes have 4- to 5-star ratings, meaning they've been tested and loved by EatingWell readers. Try options like our Egg, Tomato & Feta Breakfast Pita or our Cottage Cheese-Berry Bowl for a delicious breakfast you'll want to make again and again. High-Protein Orange-Mango Smoothie This high-protein orange-mango smoothie is a bright and refreshing drink that combines the tangy sweetness of fresh orange juice with the tropical richness of mangoes. A scoop of protein powder and Greek-style yogurt make this smoothie a satisfying breakfast. Using unflavored protein powder allows the natural fruit flavors to shine. View Recipe Egg, Tomato & Feta Breakfast Pita This breakfast pita is perfect for anyone looking to enjoy a delicious start to their day! This easy breakfast combines fresh veggies and feta cheese with za'atar, a fragrant spice blend that enhances the taste without adding sodium or sweeteners. View Recipe BLT Breakfast Sandwich This open-face sandwich is a delicious way to start your day. Turkey bacon provides savory flavor and crunch while keeping fat and calories in check. Country-style whole-wheat bread (or sourdough) often has no added sugars, making it the best choice here. View Recipe Watermelon-Peach Smoothie This watermelon-peach smoothie is a refreshing drink that's perfect for warm days. Made with ripe watermelon and frozen peaches, this smoothie bursts with fruity flavor without the need for added sugar. Use frozen peaches from a bag or freeze your own ripe, in-season peaches for the best sweet and fruity flavor. View Recipe Cottage Cheese–Berry Bowl This no-sugar-added berry bowl highlights the natural sweetness of thawed mixed berries, with a hint of vanilla for extra flavor. It's a simple snack you can prepare in advance, but add the cereal just before serving so it stays crunchy. View Recipe Copycat Dunkin' Avocado Toast This copycat Dunkin' avocado toast is inspired by the popular menu item. We love the flavors of creamy mashed avocado spread over a slice of toasted sourdough bread, topped with a sprinkle of everything bagel seasoning for added flavor and texture. It's a quick and easy way to enjoy the flavors of the original without having to leave your house! View Recipe Cottage Cheese Toast Had your fill of toast that barely takes the edge off your hunger? Say hello to our delicious and nutritious cottage cheese toast! This toast, made with whole-grain bread and topped with creamy cottage cheese, is just the beginning. We've added six variations, both sweet and savory, perfect for kick-starting your morning or powering through the afternoon. Savory toasts are packed with lean protein, heart-healthy fats and plenty of plant-based fiber, while sweeter versions feature fruits like antioxidant-rich blueberries and raspberries. No matter which version you choose, satisfaction is guaranteed. View Recipe Salsa-Topped Avocado Toast Spin leftovers from taco night into this easy salsa-topped avocado toast for a quick snack, or use it as a jumping-off point for breakfast by adding an egg on top. Single-serve packages of mashed avocado or guacamole can stand in for the fresh avocado. View Recipe Quick-Cooking Oats Sometimes basic is better. At breakfast, that can certainly be the case. These easy oatmeal recipes teach you the basic methods so you get creamy, tender oats every time. The flavorings and toppings are up to you. View Recipe Really Green Smoothie The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend a heart-healthy punch of fiber and omega-3 fatty acids. View Recipe Strawberry & Yogurt Parfait This strawberry parfait recipe combines fresh fruit, strained yogurt and crunchy granola for an easy breakfast. Pack the parfait in a Mason jar for a healthy breakfast on the go. View Recipe Peanut Butter–Banana Cinnamon Toast This satisfying peanut butter–banana toast gets a sprinkle of cinnamon for an extra flavor boost. View Recipe Feta, Egg & Spinach Breakfast Taco It doesn't get easier than this healthy breakfast taco that's ready in just five minutes. Kale or arugula will work just as well if you don't have spinach on hand. If you want an over-hard egg instead, and notice the egg is browning too quickly, add a tablespoon or two of water to the pan to help steam the egg and set the yolk faster. View Recipe Berry-Mint Kefir Smoothies Kefir is similar to yogurt, full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency--perfect for smoothies. View Recipe Egg, Spinach & Cheddar Breakfast Sandwich Fill yourself up with this ultra-quick egg, spinach and Cheddar breakfast sandwich. Not only is it fast, but there's a good chance you already have the ingredients on hand that you'll need to pull it together, so you can skip a trip to the store before your busy workweek. View Recipe Pistachio & Peach Toast This breakfast is great when you have leftover ricotta cheese--plus it comes together in just 5 minutes. View Recipe Breakfast Salad with Egg & Salsa Verde Vinaigrette Salad for breakfast? Don't knock it until you've tried it. We love how this meal gives you 3 whole cups of vegetables to start your day. View Recipe Mango Raspberry Smoothie A squeeze of lemon juice adds bright flavor to this frozen fruit smoothie. Mango provides plenty of sweetness without having to add juice, but if it's too tart for you, a touch of agave will do the trick. View Recipe Scrambled Egg with Tofu Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare. View Recipe Peanut Butter & Chia Berry Jam English Muffin The addition of chia seeds in the quick 'jam' topping adds heart-healthy omega-3s to this healthy breakfast recipe. View Recipe Avocado-Egg Toast Try it once and we think you'll agree: Topping avocado toast with an egg is a near-perfect breakfast. View Recipe Read the original article on EATINGWELL
Yahoo
3 days ago
- Health
- Yahoo
6 Superfoods With More Antioxidants Than Blueberries, According to Nutrition Experts
Hitting that daily protein quota is a must, but how are you doing on your antioxidant game? Often found in fruits and veggies, antioxidants are key to keeping your immunity up and maintaining long-term health. 'Antioxidants play a huge role in disease prevention and healthy aging,' says Michael Ednie, MD, RD, a doctor and registered dietitian. 'They've been linked to lower risk of heart disease, brain decline, diabetes, and even some cancers. They also support your immune system and protect brain function, especially as we age.' He adds that antioxidants are something he always recommends his patients get enough of, noting that the quality of what you eat truly does show up in how you feel, think, and Michael Ednie, MD, RD, physician, registered dietitian, and founder of Bespoke Concierge MD6 Foods That Rival Blueberries in Antioxidant Power Blueberries are the crowned hero when it comes to fighting free radicals (molecules that can damage DNA cells), and they do pack a lot of antioxidants. According to the Cleveland Clinic, a cup of blueberries has 24% of your daily vitamin C needs, 36% vitamin K, and 25% manganese. Plus, they're high in fiber and water—a superstar choice for an antioxidant boost. That said, there are other foods out there that rival or beat blueberries when it comes to antioxidant prowess. Pecans Believe it or not, pecans rank even higher than blueberries in antioxidant capacity. 'One ounce a day is plenty and brings great benefits for heart health, thanks to their vitamin E and polyphenol content,' Dr. Ednie says. They're also loaded with healthy fats, which is good for brain health and can help target inflammation throughout the body. Dark Chocolate Yep, you can have your dessert and antioxidants, too. Though ideal in moderation, Dr. Ednie says that dark chocolate made with 70% to 75% cocoa is a legit antioxidant rival for blueberries. 'Dark chocolate is rich in flavonoids and polyphenols, and a square or two a day can go a long way,' he says. Artichokes Cooked artichokes may fall under the radar, but this tasty veggie is an antioxidant-rich powerhouse. Artichokes are packed with polyphenols—aka plant-based compounds found in certain foods—along with fiber, vitamin C, and magnesium. Consider putting them on your pizza, in your salad, or blended into a creamy dip. Goji Berries Goji berries are harder to come by than other fruits—and often sold dried like raisins—but you can still find them at health stores and online. 'These are an ancient staple that's stood the test of time,' Dr. Ednie says. 'They're packed with vitamin C and antioxidants and work well in smoothies or as a snack. Just 2 tablespoons a day is a great start.' Try them in your oatmeal, yogurt, or add to your granola. Red Kidney Beans Beans are definitely having a moment in the nutrition world right now, and they're going to get even buzzier in the months to come. They're cheap, versatile, and supremely healthy, packing tons of plant-based protein, fiber, and essential minerals such as iron, magnesium, and potassium. Red kidney beans are also rich in polyphenols, making them a versatile superfood. Walnuts Walnuts are another nut that make the antioxidant superfood list, and they're definitely a delicious choice. 'These are one of my top recommendations for brain health,' Dr. Ednie says. 'Walnuts are loaded with antioxidants and omega-3s, which is a great combo for cognition, mood, and heart support.' One or 2 ounces is a great serving size. The Bottom Line There's no single magic bullet when it comes to fighting free radicals, but consistently incorporating antioxidant-rich foods into your routine is one of the most powerful—and enjoyable—ways to support long-term health and resilience. 'And remember, it's not just about what you add, but how you live,' Dr. Ednie says. 'Nutrition, sleep, movement, and stress management all work together.' Read the original article on Real Simple
Yahoo
3 days ago
- Health
- Yahoo
95% of People Don't Get Enough Fiber —These 6 Dietitian-Approved Tips Helped Me
Reviewed by Dietitian Jessica Ball, M.S., RDKey Points Most Americans are not eating enough fiber, a nutrient which is important for our health. There are several ways you can incorporate fiber-rich foods throughout the day to increase your intake. The key is eating a variety of different high-fiber foods daily to best meet your 1 out of 20 Americans are consuming the recommended amount of dietary fiber each day. Yes, you read that number correctly: 1 out of 20. Fiber is a type of indigestible carbohydrate. The fact that it's nondigestible is a good thing because it helps things move through your digestive tract, feeds your beneficial gut bacteria and helps prevent constipation. In other words, it keeps you regular. Fiber also helps us regulate our blood sugar levels, helps balance cholesterol levels, lowers the risk of certain cancers such as colon, assists our digestive health and helps us feel satisfied from what we're eating. There are two main categories of fiber: Soluble fiber that dissolves in water and can be metabolized by the 'good' bacteria in the gut. Insoluble fiber that does not dissolve in water and adds bulk to our stool. We need both types, and a total daily intake of about 25 to 30 grams per day for adults. Many people are simply not consuming enough, and if you are only consuming a side of veggies at dinner, it may not be enough to meet your needs. For example, 1 cup of cooked broccoli has about 3.8 grams of fiber—only about 14% of your daily needs. The key is to add various foods throughout your day in order to meet your fiber requirement. Even as a dietitian, I have to put some effort into making sure that I get enough fiber each day. These are six small changes that have helped me reach my goals. 1. Don't Fear Fruit Many people try to avoid fruit because of the sugar content. However, fruit is your friend because though it is naturally sweet, it contains numerous vitamins and minerals as well as fiber. I always find ways to add fruit during the day, and this helps with my fiber intake goals. For instance, I add fruit to yogurt, cereal, smoothies and salads, and I snack on fruit on its own. One Fuji apple with the skin has 2 grams of fiber. One cup of blackberries has about 8 grams of fiber. Fruits can vary in the amount of fiber they contain, so consuming a variety is your best bet. 2. Add Beans to Your Meals Beans are a great way to get in more fiber daily. There is a variety to choose from, and opting for canned beans can save you time compared to preparing them from dried. They are also great for those looking for a plant-based protein option. Black beans happen to be my favorite and have about 7 grams of fiber per ½ cup. I love adding black beans to my baked potatoes and also in my soups and salads. Chickpeas (aka garbanzo beans) are also a great option to add to salads, pasta dishes or even roasted as a snack. One half-cup of chickpeas will provide about 7 grams of fiber for your day. 3. Start Your Day with Oats I am a big fan of oatmeal, and it can be a great way to start the day. I love the versatility of flavors and ingredients I can add to customize it. Plus, one half-cup of old-fashioned rolled oats provides about 10 grams of fiber—about one-third of your daily needs. Oats are often thought of as a warm and comforting type of porridge, but you can also make overnight oats, which are perfect to prep ahead so you can grab and go in the morning. Adding fruit to your oats can also increase the fiber they contain. For example, topping your oatmeal with ½ cup of raspberries will add almost 5 more grams of fiber. 4. Opt for Whole Grains I will never give up pasta, and you don't have to either. One reason I love pasta so much is that it's easy to add ingredients, such as beans and vegetables, to increase the fiber content. But to take it a step further, I try to choose a whole-wheat or whole-grain pasta noodle when I can. One cup of whole-grain pasta provides about 5 grams of fiber, compared to about 2 grams per cup in pastas that are not made with whole grains. Be thoughtful about the protein content in your pasta toppers as well. If you are not ready to go completely plant-based, you can add white beans in addition to another protein source like meatballs to increase your fiber intake. One half-cup of canned white beans provides about 7 grams of fiber. 5. Snack Smart Snacks can also be a great way to up your fiber intake. I mentioned fruit above, but there are some other high-fiber foods that make great snacks as well. Sometimes I'll make my own trail mix with grains, nuts and seeds, which is not only tasty and satisfying, but also gives me a boost in fiber for my day. For example, if you mix together 3 cups of microwave-popped popcorn, 1 ounce of pumpkin seeds and 1 ounce of almonds, you'll have a snack with about 8 grams of fiber. To round out the flavors, I like to add something to sweeten it, such as dried cranberries or chocolate chips. 6. Eat More Vegetables Like fruits, vegetables provide us with a variety of vitamins, minerals and fiber—and different types of vegetables offer different benefits. It's recommended to consume about five servings daily, which can be spaced out throughout the day. I like adding leafy green vegetables to smoothies and omelets for a boost of nutrients and fiber in the morning. Salads, pastas, soups and sauces can be other great ways to get in more vegetables. And including a veggie side at dinner can be helpful, too. A half-cup of cooked Brussels sprouts provides about 3 grams of fiber. Even starchy vegetables contain fiber. One ear of corn will add 2 grams to your day. The key is to make vegetables a regular part of your meals, and to consume a variety to meet your needs. Our Expert Take Several foods can contribute fiber to your diet, which is why it's important to find ways to incorporate them throughout the day. This could include oats in the morning, nuts as a snack, whole-grain pasta for dinner and various fruits and vegetables throughout the day. The key is variety and finding ways to add in high-fiber foods that you enjoy. That way, your fiber intake can gradually increase in a way that feels sustainable for you. Nutrition is also more nuanced than being told not to eat a certain food or to concentrate on only one food group. Except in cases of allergy or intolerance, no one food can cause disease or illness, and no one food will cure it. They all work in harmony together, and there are a lot of ways to meet your needs. Read the original article on EATINGWELL
