More Fiber in the Diet

• Increase fiber intake gradually. Be sure to drink at least 8 cups of water per day.
• Include beans/legumes in at least two or three or your meals per week. Easy ideas include vegetarian chili, split pea soup, pasta topped with marinara sauce and lentils, minestrone soup and pasta bean soup.
• Include fruit in at least two or your meals and snacks per day.
• Include vegetables in at least two of your meals and snacks per day.

Fiber Is Good for You

Fiber can:

• Decrease risk of heart disease: Soluble fiber (found in oats, barley, legumes) lowers blood cholesterol levels.
• Help with weight control: High fiber foods tend to be lower in fat, plus they fill you up quickly.
• Protect against cancer: While the debate on fiber's link to colon cancer continues, a diet focused on fiber-rich fruits, vegetables and whole grains may help fight off disease.
• Lower risk of developing diabetes: Keeping your weight down with a high fiber, low fat intake decreases your risk of diabetes.
• Keep your intestinal tract healthy: From constipation to hemorrhoids to diverticulosis, fiber is the key to intestinal health.

Increase Fiber

Fiber is found in:

• Beans & legumes such as black beans, lentils, pinto beans, Great Northern beans, split peas, red beans, kidney beans.
• Fruits such as apples, pears, berries, melons, citrus, grapes.
• Vegetables such as carrots, potatoes, sweet potatoes, corn, green beans, broccoli, celery, turnips, tomatoes, lettuce.
• Whole grains such as whole wheat breads and pastas, whole grain cereals, brown rice, barley, oatmeal. Look for package claims such as 100 percent whole grain for read the ingredient list to be sure whole grains are at the top of the list.
• Nuts and seeds such as almonds, walnuts, pecans, sunflower seeds, sesame seeds, poppy seeds.

March is Peanut Month

Peanuts and peanut butter is not just for kids. Even though peanuts are relatively high in fat and calories they also are a rich source of nutrients. In small amounts, peanuts can be a part of a healthy diet.

Americans love peanuts, we eat about 6.5 pounds per person each year, about half of it as peanut butter.

Peanuts are not actually nuts, but a part of the legumes and beans family. Like beans they are a good source of protein and fiber.

Healthy ways to eat peanuts

• Add peanuts to a stir-fry.
• Add peanuts to cooked vegetables for crunch.
• Sprinkle peanuts on salads.
• Add peanuts for flavor and crunch to hot or cold cereal.
• Add chopped peanuts to cookies, muffins, breads, cakes, pancakes or waffles.
• Sprinkle chopped peanuts on low-fat yogurt.