A serving of most breakfast cereals contains between five and 10 grams of fibre. Other great sources of fibre include canned beans, baked potatoes (with skin on), apples, whole-grain breads, raspberries, peas, beans and squash. Top nachos with a few spoonfuls of canned black beans or stir some into salsa. Add frozen peas to your favourite pasta dish, soup or stew. Try a baked apple for dessert.
Up your fibre with Brazilian beef & tomatoes.
Finish your meal with Ginger-coconut baked apples.
Up the antioxidants
Antioxidants destroy free radicals, the culprits that kill off healthy cells. They also help to ward off diseases that diminish eyesight and cause the brain to deteriorate. Foods rich in antioxidants are easy to spot as they tend to be very colourful.
Eating more antioxidants is easy!
Dark-green veggies and brightly coloured fruit and veggies are full of antioxidants. Choose red-cabbage coleslaw as a side dish. Add strips of red or orange peppers to sandwiches. Try making mashed potatoes with sweet potatoes. Include carrots in your lunch bag. Have a side dish of pickled beets, or add a handful of frozen blueberries to a muffin mix.
Have a cuppa antioxidants! Tea is filled with them. Tea consumption may also help prevent heart disease. A recent study showed that people who drank five cups of black tea a day lowered their bad cholesterol levels by 10 per cent.
Cheer up a dull winter's day with a colourful serving of Asian pasta primavera.
Warm up to a mug of healthy vibrant-green Fresh broccoli-Parmesan soup.
Treat yourself
Oh, how I love these words! I believe treats, in moderation, are the secret to healthy living - so indulge in a little treat once a week! Maybe it's a few squares of antioxidant-rich dark chocolate, a glass of red wine or a serving of calcium-loaded cheese. Whatever your pleasure, enjoy it!
Need a hit of chocolate? Our Baked chocolate molten pudding has only 182 calories.
Crave fries? Our oven-baked Chunky country fries is a healthier version.
First published in Chatelaine.com's February 2006 issue.
© Rogers Publishing Ltd.
