Add More Fiber to Your Meals

Add More Fiber to Your Meals

A low-fat, high-fiber diet promotes gastrointestinal health and may protect against Heart disease, Diabetes, Colon & Rectal Cancer, Breast and Prostate cancer.

Fiber is not a nutrient. But is has a very important role in our diet.

High Fiber Food are low in calories and low in Fat and are more filling.
Fiber, found only in plant-based foods, is a general term for the complex carbohydrates in foods that pass through the body undigested. There are two different types of fiber: soluble and insoluble. Soluble fiber dissolves in water; insoluble fiber doesn’t. Some foods contain soluble fiber, others contain insoluble fiber, and many contain a combination. The two types of fiber act differently in the body, and both are important. But increasing the overall fiber content of your diet is more important than focusing on the specific types of fiber.

All of these foods are good sources of fiber:

  • Whole grains. These are grains, such as wheat, oats, rice, barley and corn, that have not been refined. Refining is the process of removing certain parts of the grain — the parts that happen to contain the fiber. White flour is made from refined wheat grain, whereas whole-wheat flour is made from unrefined wheat grain.
  • Fruits and vegetables. Fruits and vegetables are high in fiber.
  • Legumes. Legumes are dry beans and peas. In addition to being an excellent source of fiber, legumes contain vitamins and minerals and are a good source of protein.
  • Nuts and seeds. Nuts and seeds are high in fiber, but are also high in calories and fat, so don’t go overboard.

Prefer Whole Wheat Bread ( Brown Bread ).
Prefer Brown Rice or Barley to white rice.
Eat bean based dishes more often.
Add nuts and seeds and dried fruits to salads.
When possible eat vegetables and fruits raw and with skin.

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This entry was posted in Medical Tidbits and tagged by Manbir & Gurpreet. Bookmark the permalink.

About Manbir & Gurpreet

Gurpreet Kaur’s journey in this world .... Gurpreet Kaur was a Musician. She was a singer and a composer of music. Her interest was composing and singing Gurbani Shabads in Indian Classical style. She sang Shabads in All the Raags mentioned in Sri Guru Granth Sahib Ji. She also taught Gurmat Sangeet at Gurmat Gian Missionary College, Jawadi, Ludhiana. Elder child to Pushpinder Kaur and Dr. Brig. Harminder Singh, was born in Amritsar on 13th Jan 1962. She attended various convent schools as a child because her father would get frequent Army postings as a dental surgeon. She graduated with Music Honors from Govt. College for Women, Chandigarh. Music was her hobby and she composed and sang Raag based Gurbani Shabads. Doing Kirtan was part of growing up nurtured by her parents. She learned music from her father Dr. Brigadier Harminder Singh who was a dental surgeon in Indian Army and a very good singer himself. Gurpreet’s Bhua (father’s sister), Ajit Kaur retied as a Head of Department of Music from Govt. College for Women Ludhiana, and was a renounced Punjabi singer of her time. Gurpreet Kaur also learned nuances of Indian Classical Music from Pandita Sharma. She was a mother of three children, and a grandmother. Her daughter Keerat Kaur is a Computer Engineer. Her two sons Gurkeerat Singh and Jaskeerat Singh are doctors in USA. Her daughter Keerat Kaur too was part of her group ~ Gurmat Gian Group. Gurpreet Kaur left this world at the age of 54yrs on 12th Sept 2016 in Baltimore USA. She had recorded around 25 cds of Gurbani Keertan. 'Raag Ratan' Album (6 CDs) is a Compilation of Shabads in All the 31 Sudh Raags of Sri Guru Granth Sahib Ji. 'Gauri Sagar' Album (3 CDs) is a Compilation of All forms of Raag Gauri in Sri Guru Granth Sahib Ji. 'Nanak Ki Malhaar' ~ ((3 CDs) is an album of Raag Malhar Shabads in various forms of Malhar. 'Gur Parsaad Basant Bana' ~ (3 CDs) is an album of Shabads in Raag Basant sung in various forms of Raag Basant. Har Ki Vadeyai Sarni Aayea Sewa Priya Kee Preet Piyaree Mohan Ghar Aavho Karo Jodariya Mo Kao Taar Le Raama Taar Le Tere Kavan Kavan Gun Keh Keh Gawan Mera Baid Guru Govinda Saajanrraa Mera Saajanrraa

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