7 Easy Ways to Add More Fiber to Party Foods

Ever find yourself halfway through a party and starving? That’s because most popular party foods are low in dietary fiber—which helps fill you up by adding bulk to meals, slowing digestion, and stabilizing blood sugar—so it’s easy to graze your way to the bottom of the bowl without ever feeling full. Plus, distractions like conversation, music, movies, and TV may interfere with your ability to notice when you’re full and lead to mindless eating, especially if you’re not sitting down to a plate of food.

That’s why you should try these high-fiber party food hacks at your next get-together: Chances are you—and your guests—will end the night feeling more satisfied than ever before.

Revamp that cheese plate. Think beyond white crackers as a pairing and slice up apples and pears. A medium apple provides 4 grams of fiber, and a medium pear offers up 5 grams. Nuts and seeds, which provide about 3 grams per 1/4 cup, and whole grain crackers are other great additions that will increase your fiber intake. And rather than a traditional white-bread baguette or crackers, swap in the whole wheat variety. All of a sudden that plate is transformed.

Make berry bowls. It might seem like an odd choice, but chances are your guests will be all over it. Berries are a colorful (so, Insta-worthy), healthy snack choice. And blueberries, strawberries, blackberries, and raspberries pack in more than 3 grams of fiber per cup. Serve them in little cups with whipped cream, Greek yogurt dip or drizzle with chocolate. You could also make pretty fruit kabobs or arrange fresh fruit on a platter to make a seasonal decoration. The more creative you are, the more your guests will go crazy for it.

Juice up that hummus. Hummus is already high in fiber thanks to those chickpeas (you get 6 grams for every half-cup), but take it a step further and puree some veggies into the mix. Aside from upping the fiber content, it’s a great way to expand your flavor repertoire. A few ideas: spinach, roasted red pepper, pumpkin puree, roasted beets, or roasted cauliflower. You can also play with swapping in another bean or lentils. And instead of serving with pita bread, which is fairly low in fiber, enjoy with sliced vegetables like cucumbers, green or red peppers, and broccoli.

Rock the guac. Guacamole is a no-brainer party snack, and avocados are packed with fiber (one half of a medium one provides about 6 grams). Instead of chips, dip baby carrots, sliced peppers, and cucumber.

Make a healthy dip. Fun fact: Cookie dough dip is totally a thing…except it’s healthy. It’s made with white beans, chickpeas, and black beans, which are packed with fiber and work fantastically in sweet dips. This recipe from Chocolate Covered Katie tastes just like you’re eating batter out of a mixing bowl, but now you don’t have to worry about salmonella from raw eggs. Win-win, wouldn’t you say?

Bust out the energy balls. You already know they’re the perfect post-workout snack, but energy bites made from nuts and seeds are great for parties, too. They’re bite-sized, so they’re easily grabbable, and often loaded with protein and fiber. Try these 4-ingredient Pumpkin Spice Energy Bites from Keeping It Real Food, and these No-Bake Caramel Energy Bites from the Spicy RD.

Change your nachos. They’re a classic party snack, so don’t get rid of them altogether. Insteaed, swap out the chips for sweet potatoes. Seriously: The superfood has 4 grams of fiber per cup, and while you’re guests might throw you a questioning side glance at first, trust me when I say iit’s a seriously delicious substitute. This recipe from To Live and Diet in LA is great, but if you want a version that’s even higher in fiber, use black eans instead of chicken or other meat.

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Why Are The Fibers So Important – 5 Health Benefits Of Fiber

Fibers are the indigestible part of the food we eat. Fibers are mostly found in plant foods. Regardless of the fact that they are indigestible, fibers have a major impact on our health.

They are divided into:

•  Soluble fiber (they dissolve in water and convert into a viscous gel which slows the passage of food through the system)
•  Insoluble fiber (does not dissolve in water but absorbs it to speed up the digestion and increases the volume of stool)

Both types of fiber have their own advantages and applications in the treatment or prevention of various diseases.

To get a clear picture about which foods have fiber and to what extent, we made a list with the amount of fiber in a variety of food per cup capacity of 250ml:

Foods rich in fiber

•  Fruits (1.1 grams of fiber per cup)
•  Dark-green vegetables (6,4g per cup)
•  Orange vegetables (2,1g)
•  Cooked beans (8,0g)
•  Starchy vegetables such as potatoes (1.7g)
•  Other vegetables (1.1g)
•  Whole grains (5g)
•  Meat (0.2 g)

Note: These figures are not completely accurate because all vegetables and fruits have different numbers, but they give you a good idea of where the fibers are found the most.

Heart and fibers

By consuming foods rich in fiber you may prevent or treat heart disease and circulatory system. It has been shown that fiber lowers the cholesterol levels by reducing its absorption during digestion but also it interferes with the bile acids in the metabolism.

This reduction of cholesterol is not much, but it is not negligible.

There is also evidence that high-fiber foods can lower blood pressure in people who have problems with hypertension.

Diabetes

Fiber (especially soluble) slows the absorption of glucose (sugar) from the food. This is very useful for people with diabetes because they have problems with blood sugar control.

Their bodies are not as effective in cleansing up the sugar stocks as the body of a healthy person. Because of that they are recommended to eat smaller meals at first, and secondly -- foods rich in fiber, so as to avoid a sudden rise in blood sugar.

Digestive problems

The fibers can be very useful in the treatment of digestive problems such as constipation, diverticulosis, irritable bowel disease or Crohn’s disease.

In constipation help the insoluble fibers which absorb water and speed up the passage of food through digestion. Examples of such foods that help constipation are: plums, pears, broccoli, peas, spinach, Swiss chard.

In diarrhea, irritable bowel syndrome and Crohn’s disease help foods that are rich in soluble fiber because the soluble fiber in contact with water creates a viscous gel that slows the digestion and bowel evacuation and thus can prevent diarrhea or at least it can be reduced.

Examples of such foods are rice, peeled apples, artichoke, boiled potatoes, oatmeal, boiled carrots, soybeans, sweet potatoes.

For weight loss

Food rich in fiber is the greatest ally of obese people in their attempts to lose weight. The first reason is that the fibers activate the satiety signals in the body, and the other is that the fibers give volume to the food, and they do not have calorific value.

100g apple and 100g of chocolate are heaven and earth by the calorific value. You need to eat 5 of these apples to reach the number of calories in one chocolate.

Possible impact on longevity

One major scientific study on 388,000 adults between 50 to 71 years observed these people over a period of 9 years and showed that those who consumed foods rich in fiber were 22% less likely to die during this period.

A possible explanation for this is that the fibers are good for the heart, so they reduce the risk of heart attacks but also the risk for infectious and respiratory diseases. So your mother was right when she said that you have to eat more fruits and vegetables!

Recommendations

For adults it is recommended that they enter 20-35 grams of fiber a day. Approximately one pound of fruits and vegetables a day is enough to achieve these figures, although we can find fiber in bread and even meat.

It is important to note that the sudden increase of fiber in the diet can cause digestive problems such as gases, bloating and abdominal cramps. If you plan to enrich your diet with fiber, you have to do it gradually, so that your digestive system adjusts easily to this change.

source: http://www.goodmorningcenter.com

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Mediterranean Diet , the Easiest Diet Rich with Vitamins, Minerals and Fiber !

Numerous studies have shown that the Mediterranean diet is the easiest in the world. rich with flavors and colors and quickly gives a feeling of satiety.

The Mediterranean diet consists traditional dishes that are prepared in a simple way and from simple products. The carbohydrates (pasta, bread, pizza, rice, potatoes) are the base, but this diet is also rich with vegetables, fish, milk, cheese and olive oil, and all the flavors are enriched with spicy herbs.

Preference is given to the white, lean meat (chicken, turkey, rabbit) and you can eat plenty of seasonal fruits and vegetables.

Food Pyramid !

Products that are prevailing in the Mediterranean diet:

1. Bread, pasta and in general the carbohydrates, It’s better if they are integrated, they represent the most important and the biggest source of calories;

2. Fish over meat;

3. Beans (peas, beans, kidney beans, chickpeas) they replace the meat, but for full consumption of proteins they need to be combined with meat;

4. Fruits and vegetablesin large quantities;

5.. The meat and the salamis, the fermented cheese should be eaten moderately;

6. Cakes, sugar drinks and canned foods should be eaten only occasionally;

7. After meals you’re allowed a glass of wine; priority should be given to black wine which contain substances beneficial for the heart and the circulation.

More useful tips:

You should eat five meals a day so you can properly deploy the intake of nutrients.

Pasta must be spoof, easily digested and will give you satiety for longer time.

For lunch and dinner eat bread, preferably integral and It’s important to avoid the crackers that contain fat.

Three tablespoons of olive oil are allowed daily to enrich the food with flavor.

Two or three times a week consumption of white meat (only once or twice red) is predicted.

Fish is recommended two or three times a week, and priority should be given to blue fish (sardines, anchovies, mackerel …).

At each meal you should eat vegetables, and at least twice a day eat one portion with fruit.

Every day you should consume dairy products, milk and yogurt.

Healthy choice !

The Mediterranean diet is based on products that are rich in fiber, minerals, vitamins, and don’t contain large amounts of fat.

Entry of large amounts of fiber (from products of plant origin) that are easily digested It’s anticipated and  quickly gives a feeling of satiety.

The vegetables and the fruits contain vitamins and minerals, therefore, they increase the immune system and are helpful against stress.

Small amounts of fat reduce the risk of diseases of the blood vessels.

The intake of unsaturated fatty acids (olive oil and fish) instead of saturated fatty acids (fats of animal origin, which are found in meat, butter, salamis) helps in the fight against diabetes.

PROGRAM

The Mediterranean diet provides daily intake of approximately 1,400 calories. This diet lasts for one month and It’s followed by a maintenance program that lasts for two weeks.

You can replace the lunch and the dinner .

Two tablespoons of olive oil are allowed daily as a spice.

In one day 2 teaspoons sugar are allowed, and in that case the amount of olive oil drops to one tablespoon.

Water and tea are allowed to drink at your choice.

You can eat fruit for snacks, 400 grams per day is allowed.

Everyday

Breakfast :
- Coffee or tea; four slices of toast with integral four teaspoons of honey;
- A fruity yogurt; Integrated dry biscuits; 50 grams of dried fruit or a glass of freshly squeezed fruit juice

Monday
Lunch: 80 grams of pasta seasoned with strained tomatoes and basil; 200 grams of cooked zucchini; 60 grams of whole-grain bread
Dinner: soup 40 grams of rice and vegetables; omelet of eggs and spinach

Tuesday
Lunch: sandwiches with sardines, 80 grams of mozzarella, lettuce and tomato
Dinner: turkey breast with mushrooms, 60 grams of whole-grain bread; lettuce

Wednesday
Lunch: 160 grams Pizza Margarita; mixed salad
Dinner: salad of beans; 60 grams of whole-grain bread, 20 grams of cooked green beans

Thursday
Lunch: 80 grams risotto with saffron and a teaspoon of grated cheese; mixed salad
Dinner: 150 grams  beef with 100 grams of potatoes

Friday
Lunch: 80 grams of wholegrain pasta seasoned with tomatoes and 60 grams peas, mixed salad
Dinner: fish cooked in foil; 300 grams of cooked spinach

Saturday
Lunch: 180 grams of potato balls seasoned with tomatoes and a teaspoon of grated cheese; 200 grams  chicory; 60 grams of whole-grain bread
Dinner: vegetable soup with barley,  beans and other vegetables  (carrots, celery, tomatoes); lettuce

Sunday
Lunch: pasta with zucchini  ; 300 grams of cooked spinach
Dinner: 60 grams of rice flavored with oil and grated cheese; 200 grams of baked eggplants; 100 grams tomato salad.


source: http://losingweightdone.com

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