This series, 50 Habits of Thin People has covered 18 habits so far. If you missed last time, we talked about the importance of eating breakfast! We have also spent some time evaluating how we are doing on making these habits stick.
Continuing on the Breakfast theme, I’ve got a couple more habits to think about when planning breakfasts.
Healthy Habit #19: Increase Fiber intake
According to The Volumetrics Weight-Control Plan (p. 64):
“While Americans average about 15 grams of fiber daily, many rural
Africans take in 80 grams. Even a modest increase in fiber may be
linked with lower body weight. In England, lean adults averaged
19 grams a day while obese ones consumes only 13?
Why does fiber make such a difference?
It helps you stay full on fewer calories. Fiber-rich foods take a lot of chewing which provides the sensory experience that helps you to feel more satisfied after eating. Fiber slows the passage of food through the digestive system, so you feel full longer.
The Volumetrics books suggests that we shoot for 18-30 grams of fiber a day.
For most people, it is easiest to increase fiber intake at breakfast with either whole grains or whole fruit. Eat a cereal that has at least 5 grams of fiber, or try the Healthy Habit #20.
Healthy Habit #20: Go for the grains
If you are not ready to eat a very healthy, Twigs & Rocks cereal (with at least 5 grams of fiber), try this tip on the cereals you are currently eating:
Sprinkle on a couple tablespoons of wheat germ or oat bran.
2 Tbl. Wheat Germ contains 2 grams of fiber and 3 grams of protein and only 50 calories! Then,
Work up to 3/4 cup of low-sugar whole-grain cereal with at least
three grams of fiber per serving, and you’ll pass on that Danish.
Healthy Habit #21: Better your bagel
Another way to increase fiber intake is through whole grains. Try my easy to make Whole-Wheat English Muffins!!
Instead of consuming a 500-calorie bagel with cream cheese, try this: low-fat spreadable cheese like Laughing Cow Light on a Whole-Wheat English muffin. Saves 300 calories.
I also read a really cool way to make your own cream cheese from yogurt that is very similiar to cream cheese. I can’t wait to try it myself!!
Have you found any great ways to add fiber to your meals?
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