CalorieKing.com Staff
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Increasing fiber in your diet is much easier if you substitute whole-grains for white or refined grains, such as white flour and white rice. As well as containing valuable fiber, whole-grains 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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