Better Eating For Better Health From AsYouAge


Adults Need More Fiber - Especially Seniors

Including foods with soluble fiber in your diet, such as white bread, bagels and pasta, can help lower blood cholesterol.  And foods with lots of insoluble fiber, like whole grains and vegetables, can help keep your digestive system operating smoothly. If you substitute fiber-rich foods for high-fat foods you also help control your weight.

Tips For Adding More Good Fiber To Your Daily Diet

1.Add bite-sized turkey breast pieces, cantaloupe, grapes, low-fat mayonnaise, raisins and a few cashews to whole wheat pasta for a lighter version of a tasty pasta salad. Mixed and chilled, this dish is a winner for lunch or dinner.

2.Serve poultry, fish or meat on a bed of couscous, bulgur or barley. Garnished with sliced oranges, raisins, parsley or a sprinkle of pecans, these tasty sides give you more fiber for your mouthful.

3.Toss broccoli, spinach or peppers into your favorite Oriental noodle recipe or make cold pasta salads with fresh fruits or raw vegetables.

4.Satisfy snack attacks with fresh fruit plus low-fat crackers, graham crackers or fig bars. You’ll get both fiber and energizing complex carbohydrates without a lot of fat. Remember, all foods are part of a balanced diet. Moderation is the key. It’s  OK to reward yourself with an oatmeal raisin cookie or small slice of blueberry pie.

Fit Fiber-Rich Foods Into Your Diet More Frequently

Fiber-minded adults and seniors can put pep in their step by choosing from a variety of fiber-rich foods. To get enough fiber, the National Institute on Aging recommends eating three servings of whole-grain products, three servings of vegetables and two servings of fruit each day. By eating a balanced diet based on the USDA’s MyPyramid, most people won’t need fiber supplements.

More Ways to Add Fiber to Your Diet

  1. Combine the great taste of both whole grain and enriched grain breads in your family’s diet. For example, introduce whole grain taste to the family by using one slice of white bread and one slice of 100% whole wheat bread when making sandwiches.

  2. Next time you are making any type of pasta, instead of using traditional pasta, choose whole wheat pasta. Even macaroni and cheese lovers can use whole wheat macaroni.

  3. Substitute wheat bran for one-third of the all-purpose flour when making pancakes, waffles, muffins, or any other flour-based food.

  4. When you feel the urge to start snacking, reach for a delicious muffin, slice of whole wheat fruit bread, pretzels, or baked pita chips instead of a candy bar.

  5. If rice is what you crave, then steer toward brown rice, which offers increased amounts of dietary fiber, iron, and many B vitamins. Plus, it tastes exquisite. 

  6. A great substitute for desserts is a bowl of fruit (especially raspberries, strawberries, and blueberries). Try whole wheat bread pudding with fruit, or perhaps a treat as tasty as a whole grain muffin strikes your fancy.

  7.   Leave the skins on fruits and vegetables such as pears, apples, peaches, and even potatoes, as opposed to peeling them off. Most of the fiber is in the skin, which will help the digestive tract and may prevent colon cancer.

Need to lower your carbs?

Here’s a list of the 25 fruits and vegetables with the lowest carbohydrate ratings.

4 Tips From AsYouAge                                                     For Adding Fiber-Rich Foods Into your Diet

1.Begin your day with a bowl of fruit-topped, whole grain or bran cereal and a slice of toast or a bagel with all-fruit spread.

2.Sneak some fiber into an American favorite. Add whole wheat bread or cracker crumbs, oatmeal, oat bran or crushed bran cereal to your favorite meatloaf recipe.

3.Add barley, beans or whole-wheat crackers to soups or have a whole grain roll or a slice of bread on the side. For something new, make a bread bowl for your next soup-and-salad supper. Scoop out a round loaf of bread and use the insides for dipping into the soup.

4.Drink up. You need plenty of fluids to aid the flow of fiber through your digestive track. Experts recommend getting eight glasses of water each day. That’s especially important if you’re taking medication, which can sometimes block the movement of fiber through your digestive system.

Always try to fit more fiber in every meal you eat.

With very little effort, you can easily add more fiber  to most of your meals - and snacks, as well.

Whole grain cereal and fruit: a great way to start your day.

Soup and whole grain bread sticks make a healthy meal.

Give your digestive tract some help - drink your 8 glasses of water every day.

The skin on many fruits and vegetables contains the most fiber.

Whole grain muffins and fruit or vegetable breads make satisfying alternatives to empty calorie candy bars.  Provides Free, Reliable Senior Information and Resources

The content on is provided as a courtesy for our site visitors. The information, resources, links, advertisements and other material on AsYouAge does not constitute a professional opinion or advice; nor does it constitute an endorsement of any organization or the information, products and/or services they may offer. AsYouAge reviews and updates its content regularly when new and relevant information is made available. This information is neither intended nor implied to be a substitute for professional advice in any area: health, medical, legal, insurance, financial or any other area. Always seek the advice of your physician or qualified health provider, or caregiver, attorney, financial, insurance expert or other specialist prior to starting, dropping or changing your current program or have questions or concerns  regarding current or anticipated issues.


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Delicious High Fiber Foods

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