With family health of the top of your
agenda, making sure what you put on the table every day is of absolute
importance. And that is where fibre comes in. As a nutrient, fibre plays
important roles in your body, ranging from maintaining a healthy gut, to
helping reduce blood cholesterol and keeping your family within the right
weight limits.
Here
are a variety of ways to incorporate fibre into your meals:
o Serve
fruits and vegetables without peeling them – mainly because the outer layer is
rich in fibre.
o Instead of
drinking fruit juices, choose whole fruits, because they contain more fibre.
o When
preparing fruit cocktails, add whole fruit pieces in order to preserve their
nutritional value and fibre content.
o Make sure
you provide your family with both brown and white bread and encourage them to
choose the brown, whole-wheat variety more often. Try to build this habit early
with your children, as it will increase their fibre intake.
o When
preparing pasta or grains, use wholegrain pasta and other wholegrain like whole
wheat, burghul, and brown rice from time to time.
o Use
legumes like lentils, beans and chickpeas as part of the main meal 2-3 times a
week.
Good to remember:
A
nice way to make fibre part of your family’s daily diet is by preparing snacks
of raw vegetables during the day. You can cut them into nice shapes and serve
it to your kids at home, include them in lunchboxes or serve them before
dinner.
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