CalorieKing.com Staff
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Increasing fiber in your diet is much easier if you substitute wholegrains for white or refined grains, such as white flour and white rice. As well as containing valuable fiber, wholegrains are a nutritious source of vitamins, trace minerals, antioxidants and phytochemicals.
| Ingredient | Higer-fiber options |
|---|---|
| White flours | Whole-grain or whole-wheat flour Half whole-grain or whole-wheat and half white flour |
| White rice | Brown rice |
| White pasta | Whole-wheat pasta Vegetable pasta |
| White bread | Sprouted grain bread Whole-wheat bread Whole-grain bread |
| Breadcrumbs | Use whole-grain breadcrumbs or natural bran |
| Fruits and vegetables | Leave skin on when possible |
When possible, use cooking methods that result in less fat being consumed. Here are some ideas for cutting back on fat when cooking:
| Conventional method | Alternative methods |
|---|---|
| Sauté or shallow frying | Use a non-stick pan Use a cooking spray Broil or barbecue instead Dry-fry on medium heat, stirring continuously Use stock or water for sautéing instead of oil Microwave food first, then crisp it up in the oven |
| Deep frying | Bake in the oven on a lightly greased tray Partly cook in the microwave and allow to brown in the oven |
| White sauce | Reduce the amount of butter or margarine you normally use by half Thicken with corn starch Use nonfat milk |
| Thickening sauces with flour | Boil rapidly to reduce the amount of liquid Thicken with extra pureed vegetables or tomato paste Add natural bran Use 1 Tbsp of cooked lentils |
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