![]() Use frozen vegetables in a stir-fry or a casserole. ![]() Wash the skins of fruits and vegetables instead of peeling them when you can. The peel often contains fibre.Īdd fresh or frozen berries to cereal and yogurt.Īdd dried fruits to yogurt, salads and homemade muffins.Choose whole vegetables and fruits instead of juice.Try the tips below for getting fibre with vegetables and fruit: Dried apricots, raisins, figs or prunes (1/4 cup). ![]() Choose a variety of these foods everyday to get the fibre you need.Įach serving below has at least 2 grams of fibre. Read Focus on Fibre to find out how much fibre you need and the different types of fibre found in foods.īelow are examples of fibre-rich foods and the amount of fibre they have. The amount of fibre you need depends on how old you are and whether you are male or female. Research shows that fibre may also help you maintain a healthy body weight and lower your risk of heart disease and some cancers like colon cancer.įibre is found in vegetables and fruit, whole grains, legumes like beans, peas and lentils and nuts and seeds. Fibre is an important nutrient that has many health benefits when eaten in the quantities you need. In fact, many Canadians today only get half the amount of fibre they need. For Canadians, getting enough fibre everyday can be a challenge.
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