You Might Like: The Smart Approach to Building a Fat Loss Plan
You’ve often heard that breakfast is the most important meal of the day and that is why it is also important to start your day with the right kind of fuel. Choose from options like- a bowl of whole grain cereals with nuts or a whole grain base like bread or whole wheat flour roti for a nourishing sandwich or a wrap.
Avoid reaching out to greasy vada pav or extra butter-wala chutney-butter sandwich. Exercise your jaw by munching on some nuts, granola bars, dried figs or apricots. Snack smart to beat the mid day slump. Whether added to cereal, eaten as a snack, or enjoyed as a simple dessert, fresh fruit is a sweet way to add fiber to your diet. The fruits highest in fiber (up to 3 gm. / one medium sized fruit.) include apples, berries, pears and oranges.
Fiber rich legumes like beans, peas, lentils are your best sources of fiber without doubt. Get up to 6-9 gm. of dietary fiber by adding at least 2 medium sized bowls of dal or whole lentils or beans to your day by indulging in whole grain dals, lentil soups, or hummus!
There are 2 types of fiber that you can make most of from the plants- Soluble fiber (that increases satiety and keeps you full for longer) and insoluble fiber (which regulated your digestive system). Peas, beans, oats, fruits provide the soluble fiber whereas whole grains like millet, jowar, bajra, whole wheat, brown rice, nuts, vegetables provide the majority of insoluble fiber. Make the most of both!
Whole grains are a natural source of dietary fiber; As compared to refined carbs (white bread) whole grains retain the bran. To make sure that you are getting enough of it, look for it in the food label- whole wheat, barley, oats, brown rice, bran, millet, bulgur, etc. Make healthy choices to make a better you.
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