Are you resolving to eat better in 2010?  At SqueezeItIn we give you clever and effective ways to squeeze exercise into your daily routine, but we’re also on the hunt for great ways to help you squeeze in nutrition.  With that in mind, we asked  NeverSayDiet.com’s Karolina Starczak to share her favorite tips for squeezing more fiber into your diet.

Here’s the latest installment from Karolina’s series “Squeezing in Fiber Can Get Rough:”

One of fiber’s biggest perks is that it can’t find its way into our fat cells. Instead, it simply passes through, undigested. Now before you down that whole bag of celery, let’s explore the science behind fiber’s magic. When fiber enters the small intestine, it actually signals a hormone called CCK (cholecystokinin), whose job is to tell the brain that we are full. This is the “fullness” hormone that makes us put our fork down with ease. Usually this hormone is release when fat is being digested and suppresses our appetite, but it has been found that fiber has a similar affect, minus the calories.

Read on to get this week’s Making Fiber Fit tips from Karolina:

· Swap your breads, cereals, grains, and pastas for whole wheat or whole grain varieties. It’s a great way to still eat what you love, but sneak in some extra fiber at the same time. If you’re thinking that swapping will not make a big difference, then let’s take a look at brown rice. A half a cup of brown rice has about 1.6 grams of fiber while many varieties of white rice have 0 grams. Even though one serving may not make a huge difference, but if you consume 3 cups of rice a week that’s an extra 38.4 grams a month!

· Toss in legumes such as peas and beans to your favorite dishes. Whether it’s salads, soups, or dips, adding as little as half a cup can provide you with a quarter to a third of your daily fiber. Avoid canned legumes if salt is a concern, but frozen varieties are a great choice and can be a real time saver.

Want more great tips from Karolina?  Check out her earlier post on Making Fiber Fit.

Please note: The information provided here is for educational purposes only. It is not a substitute for the advice or treatment given by your doctor or dietitian. Please consult with a registered dietitian or your doctor if you have any questions about the information in this post.

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