Whole Grains and Fiber 101

Page: 1 2 (of 2)	Previous

The Fiber Story

The diet that is widely recommended for heart health focuses on eating plenty of fiber-rich foods. This type of eating plan helps lower blood cholesterol, controls weight, and benefits the heart in other ways.

In a study involving more than 300,000 participants, a diet rich in fiber from fruits and whole-grain cereals lowered the chances of having heart disease. In addition to whole grains and fruit, other sources rich in fiber include vegetables and legumes, such as dried peas and beans (e.g. split peas, lentils, and kidney beans).

Most of us eat only half the amount of fiber that we should. Dietary guidelines recommend eating at least three whole-grain servings, and upwards of 2½ cups of fruits and vegetables, frequently in place of meat, to boost fiber intake.

Whole Grains for the Family
Try these family-friendly whole-grain products:

• Whole wheat tortillas
• Corn tortillas
• Whole wheat spaghetti
• Whole wheat bread
• Popcorn

Try This Whole Grain Snack Mix
Snack time is the perfect time to serve whole grains to children, says Bethany Thayer, M.S., R.D., a spokesperson for the American Dietetic Association and family health specialist with the Health Alliance Plan in Detroit. The following recipe is from Thayer’s Heart Smart Kids Cookbook (Detroit Free Press, 2000, $14.95).

Teddy Bear Snack Mix
3 cups teddy bear-shape graham crackers*
1 cup raisins
1 cup chopped dried apples
1 cup honey-nut round toasted oat cereal
1⁄4 cup candy-coated chocolate pieces

Mix together and enjoy!
*Use whole-grain grahams when available.