Slimming down with fibre. And don't forget the grains! Tip of the week 17
Slimming down with fibre. Not to mention grains! So isn't that the same thing? No. Fibre is also found in non-grain products. Fibre is an important nutrient for our body. Fibres from cereal products and fruit not only lower blood cholesterol levels (reducing the risk of cardiovascular disease), they are above all nutritious.
Fibre prevents cravings between meals and promotes bowel movement which prevents constipation and bloating.
Example: Strawberries are comparatively low in calories and high in fibre! Also, the saying 'snack wisely eat an apple' is not a loose statement.
Slimming down with fibre, fat tip!
Adding lots of fibre to your menu will help you slim down like crazy!
High-fibre foods include:
- fruit
- vegetables
- potatoes
- wholemeal products (bread, brown rice, wholemeal pasta)
- lentils
- split peas
Many people don't eat enough fibre per day, which is a shame because there is absolutely no need to be deficient in it.Even if you don't want to lose weight immediately, fibre is important for health.
What do you need per day to get enough fibre?
- five to six whole-wheat sandwiches
- two pieces of fruit (pressed or unpressed)
- two ounces of potatoes (or brown rice or wholemeal pasta)
- a bowl of raw vegetables
- two ounces of (prepared) vegetables
If you eat this a day, you will lose weight responsibly and healthily, while also having few cravings between meals.
Because fibre has a satiating effect, you eat fewer snacks which means you also take in fewer unnecessary calories.
Losing weight with grains
Grains are also high in fibre, but what exactly are grains?
Cereals is a collective term for crops related to grass. Examples include:
- barley
- wheat
- rye
- oats
- corn
- rice
- millet
- spelt
Wholemeal products are the most fibre-rich because they are prepared from the whole grain of wheat. This preserves vitamins and minerals in the outer layer of the wheat grain (the bran).
Nutrition table:
| Per 100g of bread) | Nutrition fibre (g) |
Iron (mg) |
Magnesium (mg) |
Vitamin B1 (mg) |
| White bread | 1.0 | 1.0 | 19 | 0.16 |
| 7-grain bread | 5.3 | 1.8 | 48 | 0.14 |
| Rye bread | 5.5 | 2.9 | 61 | 0.18 |
| Brown bread | 5.7 | 1.7 | 41 | 0.20 |
| Wholemeal bread | 6.4 | 2.6 | 61 | 0.34 |
This week you may also weigh yourself! Click >HERE for handy weighing and measuring tips.
The above text previously appeared in the Balance book. The book is now sold out, but may still be available to order second-hand via the link below.
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