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Simple Ways to Boost Your Fibre

Dietitian Sue Mah talking to TV host about fibre

With the start of the new year, one way to eat better is by eating more fibre!

We need 25-38 grams of fibre every day, but most of us are only getting about half of that amount! There are generally 2 main types of fibre:

  • Soluble fibre – this is the type of fibre that can help lower blood cholesterol and control your blood sugar. It’s found in foods like apples, oranges, carrots, oats, barley, beans and lentils.
  • Insoluble fibre – this is the type of fibre that helps you stay regular. It’s found in fruits, veggies, whole grains and bran.

How can you get enough? As the in-house dietitian expert on Your Morning, our Co-Founder Sue Mah shared a few simple tips for boosting fibre at breakfast, lunch and dinner.

Take a peek at the before and after meals below, and watch the TV interview here!

 

original breakfast plus breakfast with fibre boost

original lunch plus lunch with fibre boost

original dinner plus dinner with fibre boost

[Images: @YourMorning]

 

Leftovers for Lunch

Save time and money by creatively transforming tonight’s dinner into tomorrow’s lunch! Watch our interview and tips on CTV Your Morning.

Snack Attack

Canadians are snacking more than ever and their snacking habits will continue to rise in the foreseeable future. According to a recent report by US based Hartman group, 56% of people snacked three or more times a day. This is a significant increase from the 1990’s when only 20% cent of people said they snacked frequently.

Today’s snacking revolution may be fuelled by changing lifestyles and demographics in which people don’t find the time to make full meals and prefer the simplicity of eating snacks.  US consumer data found that 33% of adults eat an early morning snack, while 55 % have a mid-morning snack that includes portable items such as yogurt, baked goods and snack bars. The most common afternoon snacks were chips and fruit. Canadian kids are also big snackers with the average school aged child eating about 4 snacks a day to fill their hunger gap. Typical lunch box snacks include an apple, mini-carrots, mini-yogurt, snack bar and a treat such as a cookie, according to Canadian Grocer magazine.

The food industry has taken notice of the snacking trend as is evidenced by the growing number of snack food choices available in grocery stores and restaurants.  Snacks can be a part of your healthy diet if you choose wisely. From a nutrition perspective, the quality and quantity of the snack matters! Consider our top tips for choosing healthy snacks:

  1. Make a snack that includes at least 2 of the 4 food groups in Canada’s Food Guide.
  2. Look for snacks that offer protein and fibre to help you feel full for longer.
  3. Reach for Mother Nature’s fast food – vegetables and fruit! They’re great snack options and generally, vegetables tend to contain less natural sugar than fruit.
  4. Read food labels. Look for snacks that contain 250 calories or less.
  5. Limit the salty and sweet snacks like chips, cookies and candy.