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      5 Ways To Measure Healthy Portion Sizes Without A Scale

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      The Association for Dietetics (ADSA)  in South Africa held a Twitter Talk on #HealthyNutrition4All, which highlighted how South Africans are becoming one of the most obese populations in the world! Some of that is attributed to unhealthy lifestyle habits, but a hefty portion can contribute a lot to the statistic. Here, dietitians, The Heart & Stroke Foundation SA, FoodBank SA, Soil For Life and the Department of Health share tips on measuring your meal’s healthy portion sizes – without a scale.
      Use The Plate Model
      The Heart Foundation recommends using a plate to estimate how much starch, meat and vegetables you should eat. Half your plate should be veggies, a quarter starch and the rest protein.
      READ MORE: 5 Portion Control Tips You’ve Probably Never Heard Before
      Use Your Hands
      Dietician Maryke Gallagher advises that you should measure food with your fist. One portion of fruit should be the size of your fist. Also use your palm to measure how much protein, etc. you should be eating. A palm is the size estimate of your protein portion, your fist is the size of a starch portion and your full hand (or more) is the size of a veg portion.
      Know When You’re Full
      Dietician, Karlien Duvenhage, believes it’s important to be in tune with your body and start learning when you are hungry or full.
      READ MORE: What Really Happens To Your Body (And Brain) On A Detox Diet?
      Go Mini
      The Heart Foundation suggests you eat out of a small bowl, with smaller utensils and cups to make the meal appear ‘fuller’. Use a smaller bowl for rice and noodle dishes instead of a giant one; try eating your regular meals from side plates instead of full-size plates. This tricks your brain into thinking you’re eating a bigger meal and also makes you feel more satisfied with what you’ve eaten if it looks like a large portion of food, when really it’s a healthy portion.
      Your Portion Size Go-To Guide
      Meat should be the size of a deck of cards; carbohydrate portions (rice, bread, noodles and spaghetti) the size of a tennis ball; fat (bacon rind, oil, mayonnaise), the size your thumb; and veg is a free for all, according to dietician Jade Seeliger.
      READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating More

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      What Really Happens To Your Body (And Brain) On A Detox Diet?

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      By Laura Beil
      Your body on a detox is kind of like freefalling from the sky or plunging unexpectedly into icy water: total shock. Since you can’t exactly sit your organs down and chat with them about how you’re about to cut off food for the next few days, your body is largely unprepared for a juice cleanse. We chatted to the experts and delved into what really happens to your body on a detox diet.
      Your Body On A Detox: Right After the first sip
      Your brain’s hunger signals are answered with a dump of pure fruit-juice sugar. And don’t get any ideas – veggie-based cleanses aren’t any healthier. The sweet stuff prompts the pancreas to squirt out insulin, which moves sugar – now in your blood in the form of glucose – into your cells.
      After 30 minutes
      As your cells suck up the glucose, your blood sugar level can start to plummet and you may feel dizzy. Meanwhile, lacking enough kilojoules, your body is operating off its supply of glycogen, a form of short-term energy stored in the liver and muscles.
      After two days
      With each shot of juice, your insulin levels skyrocket, then crash. At this point, your glycogen stores are pretty much gone, leaving your tank on empty – and you feeling listless.
      READ MORE: Are Detox Diets And Cleanses Really Good For You?
      Since you’re getting about half the kilojoules you need, your body draws on long-term power sources: triglycerides, a type of energy stored in fat cells (woo-hoo!), and protein, taken straight from your muscles (oops). You begin to lose muscle mass, even if you’re still exercising every day.
      After three days
      Your brain is not happy. It enters into semi-starvation mode and gobbles ketones, fuel that comes from the breakdown of fat. Ketones work, but they’re like watered-down petrol; as a result, you may feel unfocused or irritable. (Any “mental clarity” is likely due to a strong placebo effect.)
      Sans a fresh protein infusion, your brain is also lacking amino acids, the raw materials that neurotransmitters need to maintain your mood. If you’re prone to depression, you may start feeling blue.
      READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
      The proteins in your shrinking muscles break down into ammonia and uric acid, unwelcome chemicals that invade your bloodstream. Now your kidneys are busy detoxing your detox.
      Stay near the bathroom: the juice’s high carbohydrate load causes a surfeit of water to enter the intestines. That extra H2O in your gut means you’re primed to get diarrhoea.
      After four days
      With no food to digest, your small intestine feels ignored. Its villi – the rows of tiny fibres that move food elements into the blood – start to atrophy. Your diarrhoea may get worse, leading to dehydration… and there goes your rosy glow.
      On the eighth day
      Solid food! But uh-oh – you’ve lost muscle. Even if you go back to your regular eating habits, you now have less muscle mass to burn those kilojoules; instead, the kilojoules are more likely to be turned into fat. (Hence, one reason yo-yo dieting makes it harder to lose weight: your reduced muscle-to-fat ratio messes up your metabolism and makes kilojoules much harder to work off.)
      While juice cleanses can be considered a spiritual practice and many appreciate the infusion of juiced vegetables into their diet, it’s not for everyone. Why not reboot your system the healthy way and download this 5 day healthy eating plan instead. More

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      Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle

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      If you’re anything like a normal person, you’d almost always pick a pizza over a salad. Or an extra hour’s nap over waking up early to work out. And like any normal person, you’d still much rather resemble the glowy, sculpted goddess that is our cover girl and Les Mills trainer Caley Jäck. But to achieve this physique and look amazing, there’s a certain amount of resilience that comes with sticking to a healthy lifestyle.
      Of course, queries from people wanting to carve out such a healthy lifestyle are not unheard of for Caley, who’s been a fitness trainer for a long time. She’s also a pre-and post-natal instructor, and many women seek a return to their bodies before giving birth. Here, we’ve teased out bits of wisdom from our interview with her to reveal a down-to-earth approach that shapes her habits – and can help you, too.
      1. Keep It Simple
      A lot of modern-day weight loss and health messaging can be conflicting, misleading and downright confusing. There are so many superfood blends, protein powders and supplements that you’d be forgiven for not knowing where to start. “Keep it as simple as possible,” says Caley. “If it’s creating too much anxiety to integrate into your week, why implement that?” If you can’t find the time to cook a full breakfast, find a way to make it quick and easy, like a fast smoothie or overnight oats.
      READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight
      2. See To Your Baseline
      When it comes to supplements, powders and health tonics, Caley is reluctant to jump on the bandwagon. “I really feel that you need to prioritize your baseline nutrition,” she says. “If you can’t consume a full meal, a protein shake is maybe the best way to get your body to absorb [nutrients]. Do that because it works for your lifestyle,” says Caley. “But don’t let that be your meal replacement. Rather try and if possible, prioritize a good, wholesome plate of food.”
      READ MORE: Can CLA Safflower Oil Supplements Really Help You Lose Weight?

      3. Spend Time Learning About Portion Sizes
      “I’ve never been one that’s able to follow a diet or like an eating plan as such,” says Caley. “I do find there is a benefit in learning more about how to balance your macros.” While physically cutting and measuring portions might be too finicky for you, a simple chart about the correct portions of food goes a long way in figuring out a good balance on your plate. For Caley, this means happily allowing herself to have a muffin – with butter and cheese – but halving her portions. She demonstrates with her plate: “So like okay, I’m not going to have this whole piece of butter. But I’m going to have that section of butter because that is proportion to what my body needs,” she says. Focusing on what your body needs rather than what you want can be a big driver of change.
      READ MORE: I Tried The Planet Fitness FitBuddy App – Here’s What I Think
      4. Commit To The Change
      If you’re trying to stick to a healthy lifestyle, you’ll have to accept that it’ll be uncomfortable for a little while. But that’s the case with any change. “I feel like if you create a of change within your lifestyle, and you integrate that every day, that’s when it becomes habitual. And when it’s habitual, you don’t have to think about it,” she says. “Anything that requires change takes time and it feels uncomfortable in the beginning. But if you’re wanting to create change, and if you’re wanting to hit certain goals, you need to create change.”

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      What Is The Pescatarian Diet — And Is It Even Good For You?

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      Honestly, who can keep track of all the ‘tarians that exist these days? There are vegetarians, flexitarians, pescatarians. Don’t even get me started on pegans. But seriously—which one is best if you can’t give up spicy tuna rolls?
      Basically, if you like the idea of slashing your meat intake but have a LTR with salmon, the pescatarian diet may be for you. People who follow the plan eat a wide variety of plant-based foods, like fruits, vegetables, legumes, whole grains, and nuts—plus fish and seafood.

      Whether you eat dairy and eggs on the pescatarian diet is up to you. Some keep them in their weekly rotation, while others opt out. Totally off the table: red meat, poultry and pork.
      This might sound similar to the popular Mediterranean diet, but there’s one major difference: Red meat is allowed (in moderation) on the Med diet. You’re also supposed to avoid packaged foods on that plan, while the pescatarian diet doesn’t have a specific policy on store-bought stuff. Otherwise, there’s a lot of overlap: Seafood, fresh produce, and plant-based proteins are mainstays of both eating plans.
      Is going pescatarian healthier than other diets?
      Unless you can’t live without steak, there’s a lot to love about the pescatarian diet. “You’ll reap the nutritional benefits of a plant-based diet, as well as the nutritional benefits of fish and seafood,” says Emily Kyle, a registered dietician
      Basically, pescatarians get all of the antioxidant- and vitamin-rich produce vegetarians do, while also getting some nutrients (like complete proteins and omega-3 fatty acids) from seafood that are harder to take in on a strictly plant-based diet.
      For example, while many vegetarians and vegans may struggle to get their fill of vitamin B12 (found primarily in animal protein), “pescatarians are able to meet their daily requirements for B12 with a single serving of most fish varieties,” says Georgia Rounder, a registered dietician.
      READ MORE: 26 Easy Recipes for Protein Pancakes
      Also key: Seafood is one of the best sources of heart- and brain-healthy omega-3 fatty acids. “Omega-3 fatty acids may decrease inflammation in the body and lower both blood pressure and triglycerides,” says Rounder. You can get omega-3s from plant-based sources like flaxseeds, but it’s harder than just eating an order of salmon and calling it a day.
      “This diet has also been associated with decreasing the risk for other chronic diseases, including diabetes, dementia, and depression,” adds Rounder, thanks to the boost of omega-3s you get when fish is your main source of protein.
      Other people, of course, choose it for sustainability reasons, animal-rights concerns, or just personal preference, adds Kyle.
      Can the pescatarian diet help with weight loss?
      The jury is still out about any particular diet that champions sustainable weight loss. But eliminating a lot of meat can help create a caloric deficit that would lead to weight loss, especially when the diet is supplemented with vegetables.
      One literature review of studies that evaluated vegetables in weight loss found that “a higher vegetable consumption in a healthy diet may prove beneficial for weight loss in overweight adults.”   So if your aim is to lose weight, watch that your fish consumption doesn’t take the place of consuming a variety of vegetables and fruits.
      READ MORE: How Much Water You Should Be Drinking Daily, According To A Nutritionist
      What about all that mercury tho?
      One important thing to keep in mind: Being pescatarian doesn’t mean you have to load up your plate with fish each meal—you can actually eat a carnivorous diet and consume more fish (and more mercury) than someone who’s pescatarian. But if you do consume a lot of seafood—regardless of which diet you follow—you’ll want to avoid eating high-mercury fish all day every day to minimise your risk of mercury poisoning.
      Eat swordfish, tilefish, King Mackerel, and large quantities of tuna in moderation, says Rounder—especially if you’re pregnant or breastfeeding.
      That said, low-mercury seafood options, including canned light tuna, cod, clams, salmon, and hake are generally less of a cause for concern. “The most common fish that we eat on a daily basis are [low in mercury], meaning that in general the pescatarian diet is safe for most individuals,” says Kyle.
      READ MORE: This BBQ Pulled Pork Tortilla Recipe Is Delicious And Freezes Well For Meal Prep
      Whether you’re pescatarian or not, The American Heart Association recommends eating two servings of fish a week. And mix it up so that you’re eating a variety of seafood—that will further reduce your risk of consuming too much mercury.
      The bottom line: Go ahead and try the pescatarian diet if you’re interested. For most people, the health benefits of eating a plant-based diet plus fish far outweighs the potential risks.
      This article was originally published on www.womenshealthmag.com 

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      Is When You Eat More Important Than What You Eat?

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      Many people worry about gaining weight if they eat later than a certain time. But does it matter when you eat? Is this time really more important than what you eat?
      There’s been a ridiculous amount of research into whether you’ll gain weight if you eat (dinner) after 8pm. The results of the studies are not always consistent. In one study, there was no association between eating late and being overweight, while other researchers found that those who ate after 8 p.m. consumed more calories than previous eaters. Those extra kilojoules can actually lead to weight gain. In general, you do not seem to gain extra weight if you eat late at night, but then you should eat a healthy and varied diet during the day.
      READ MORE: Can Acupuncture Really Help You Lose Weight? We Asked The Experts
      Food Choices
      Don’t be blinded by the times. In reality, what you eat is much more important than when you eat. In addition, the problem is that late eaters often tend to eat more, and less healthily. Regardless of the timing, eating more kilojoules will automatically lead to weight gain. So eating in the evening can only lead to weight gain if you eat a surplus of ‘joules.
      Furthermore, eating late can affect certain food choices. Late at night, you are more likely to choose unhealthy foods. These foods often contain little nutritional value, such as chips, soda and ice cream. This is partly due to emotional eating and fatigue. In either case, you crave less healthy, high-kilojoule foods .
      READ MORE: 12 Reasons You’re Not Losing Weight While Doing Intermittent Fasting, According To An RD
      Meal Timing
      While the total number of calories you eat ultimately affects your weight, research shows that there are ways to regulate your appetite through meal timing and frequency.
      Several studies indicate that eating a high-kilojoule breakfast can keep you feeling full for longer and potentially prevent overeating in the evening. In one study, people who ate a 2510kJ breakfast had less appetite and significantly less hunger throughout the day than people who ate half the kilojoules for breakfast. In particular, the appetite for sweets was reduced.
      Late night snack
      Also, eating several small meals can help control your appetite and reduce hunger pangs throughout the day. So experiment with the timing and size of your meals. If you still feel like a late night snack, it is best to go for these foods.
      This article was first published on womenshealthmag.com/nl
      READ MORE: 5 Obesity Causes That Prove It’s Way More Complicated Than Just Eating Too Much

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      This Is The Best Way To Support Your Immune System, According To A Dietitian

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      With the COVID-19 pandemic, most of us are trying our best to keep our loved ones and ourselves safe and protected. From wearing masks to washing our hands regularly to social distancing, we each have to do our part to flatten the curve. And while we’re doing everything we can to protect ourselves from the outside, we should also dedicate time to getting our immune systems in fighting shape.
      “If it’s not already a focus of family life, this is actually an ideal time to prioritise nutrition and health,” says Retha Harmse, a Registered Dietitian and spokesperson for ADSA (Association for Dietetics in South Africa). “As lockdown restriction levels fluctuate; we will have more freedom of movement, but also more risks of contracting COVID-19. Eating a balanced diet plays an important role in maintaining health and supporting the immune system, as well as all the body’s vital systems.
      A balanced diet is the best immune support
      We’ve all seen the Whatsapp group messages that tell you to eat or drink various foods, medicinally-used plants or nutritional supplements as ‘immune-boosters’, treatments or even ‘cures’. But many (if not all) of these are misinformed and have no scientific evidence that can help protect you from the virus.
      “Of course, everyone would like to minimise their risk for contracting COVID-19, however, there is no simple quick fix to boost our immune system to guarantee that we won’t be infected. Simply put, you cannot ‘boost’ your immune system through diet, and no specific food or supplement will prevent you from contracting COVID-19. Good hygiene practice and social distancing remain the best means of avoiding infection,” explains Retha.
      READ MORE: COVID-19: Here’s How Risky Normal Activities Are, According To Doctors
      Maintaining a healthy balanced diet made up of different foods that provide a spectrum of nutrients that include copper, folate, iron, selenium, zinc and vitamins A, B6, B12, C and D is the very best way to support immune function.
      “In addition to a healthy balanced diet, a generally healthy lifestyle is also important to support your immune system,” says Retha, “This means not smoking, exercising regularly, getting adequate sleep and very importantly, minimizing stress, which is very intense at this time.”
      Enjoy a variety of foods
      Although certain foods might be a bit harder to come by, don’t fall in the trap of eating only certain foods. Variety also means including foods from two or more food groups at each meal.
      Support local businesses like Yebo Fresh who deliver fresh fruits and vegetables straight to your door. There are also options for you to donate to families in need.
      Be active
      Regular, moderate exercise is very beneficial for getting outdoors, stress relief and improved immune function. Try some of these lockdown ideas:
      You don’t need big spaces for cardiovascular exercise — running up and downstairs is great; as is skipping, and skipping ropes are inexpensive cardio tools.
      Download exercise apps for daily workouts.
      Similarly, there are many physical activity videos, including dance, martial arts and yoga, available on YouTube (check out our selection of workouts while you’re there).
      If you have a closed-in garden or courtyard-type space, play physical games such as handball, bat and ball, mini-cricket or mini-soccer as a family or couple, combining fun, bonding and exercise.
      READ MORE: How Can I Tell If My Symptoms Are Allergies, Or A Possible COVID-19 Infection?
      Make starchy foods part of most meals
      Choose whole grain, unrefined foods to add more fibre, vitamins and minerals to your diet. Good options to choose are whole-wheat pasta, multigrain Provitas or cracker bread, brown rice and bulgur wheat.
      Eat plenty of vegetables and fruit every day
      This can be challenging while we are under lockdown and want to avoid frequent shopping.
      Choose fresh, whole fruit that is naturally longer lasting such as apples, pineapple and citrus fruits.
      Eat fruits as snacks and desserts. Add sliced fruit or dried fruit to your cereal, muesli or yoghurt.
      As some fresh vegetables don’t last long, blanche or cook them on the day of purchase and then freeze for later use.
      Root and bulb veg options such as carrots and turnips, onions, garlic and ginger are longer lasting.
      Frozen and canned vegetables are also good options.
      Eat dry beans, split peas, lentils and soya regularly
      Dried legumes are not only good substitutes for meat, fish, eggs or cheese, but can also be used as affordable ‘meat extenders’ to make meals go further.
      Have milk, maas or yoghurt every day
      Maas and yoghurt will last longer in the fridge than fresh milk. For more long-term milk options buy long-life milk, skim milk powder or evaporated milk.  Fresh dairy products can also be frozen.  Eat yoghurt, with added fruit, as a snack between meals instead of a packet of chips as this contributes to the day’s nutrient intake and does not contain excess fat and salt.
      Fish, chicken, lean meat or eggs can be eaten daily
      Stock up on tinned fish options such as tuna, pilchards, and sardines. And meals such as quiches and omelettes are an easy and tasty way to use up vegetables that might spoil soon.
      READ MORE: Are COVID-19 Outcomes Worse For People Living With HIV?
      Drink lots of clean, safe water
      This is perhaps the easiest time to get into the habit of drinking enough water because you are confined to one space. Keep a bottle of water nearby so that you can stay hydrated throughout the day.
      Use fats sparingly
      Choose vegetable oils rather than hard fats, and always use only a little, as fats are high in energy but provide relatively few nutrients.

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      24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists

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      Yes, everyone wants to feel full for hours after they eat lunch and never be bloated again. But like, how?!? Well, there’s one solution that’s not exactly sexy (your grandma probably swears by it), but it works: fibre, baby.
      Okay, yes, so fibre bars can be kind of nasty. But you can (and should) get this stuff from real food, too. Fibre helps keep your bowels regular, naturally lowers your LDL cholesterol, and, yes, makes you feel fuller for longer. “High-fibre diets have also been linked to lower rates of colon cancer, and most of us aren’t getting nearly enough,” says registered dietician Alex Caspero.
      That said, too much fibre can shock your system, causing bloating and diarrhoea (fun!). “If you’re only eating 10 grams now, please don’t start eating 50,” says Caspero. She recommends adding in five grams at a time every few days over the course of a week until you hit about 30 grams per day—the sweet spot for most adult women.
      And don’t forget to drink at least eight glasses of water a day to keep all that bulk moving through your GI tract (otherwise you’ll get gassy and bloated).
      Not sure where to start? Here are 24 high-fibre foods that pack a solid amount of the nutrient (and other health benefits).
      Chia Seeds
      Fibre: 13.5 grams per 1/4-cup serving
      Chia seeds add a nice nutty flavour to smoothies, yoghurt, and other foods — and they’re super easy to use. Just sprinkle them over or into your dish, and you’re good to go. In addition to an impressive fibre count (and being high in protein), “they’re a good source of omega-3 fatty acids, which have been associated with a decrease in heart disease,” says Keri Gans, author of The Small Change Diet.
      Sunflower Seeds
      Fibre: 5 grams per 1/2-cup serving
      Like chia seeds, sunflower seeds are an easy way to inject a little more fibre into your day. These fibre-filled little seeds are also “a good source of monounsaturated fats that may help decrease cholesterol levels,” Gans says. Toss ’em into a salad for a little crunch, or just nosh on them on their own.
      Bran
      Fibre: 10.5 grams per 1/8-cup serving
      Bran is surprisingly versatile — you can add it to smoothies, oatmeal, muffins, and even mashed bananas with nut butter, says Sonya Angelone, a spokeswoman for the Academy of Nutrition and Dietetics. There are also different types to choose from. “Wheat bran is a great source of insoluble fibre, which helps prevent constipation,” Angelone says. “I really like oat bran as a concentrated source of soluble fibre.” (Soluble fibre slows digestion and keeps your blood sugar stable.)
      Almonds
      Fibre: 10 grams per 1/2-cup serving
      High-fibre almonds can do your gut and your skin a solid. They’re a “good source of vitamin E, which has been associated with a reduction in UV damage of the skin,” Gans says. She recommends using finely-chopped almonds to coat meat before baking or over salads, or just munching on them whole.
      Sweet Potatoes
      Fibre: 3.4 grams per 1/2-cup serving
      Sweet potatoes are an awesome way to up your fibre intake, plus they’re also an “excellent” source of vitamin A, which is great for your vision, Gans says. You can swap sweet potatoes into just about any potato dish, or try this cool hack from Gans: Slice sweet potato into quarter-inch thick into pieces and put them into the toaster. Then, slather your slices with your favourite toast toppings, like peanut butter, banana, and honey.
      Prunes
      Fibre: 6.2 grams per 1/2-cup serving
      Prunes have a solid rep for getting things moving in your gut, and part of their power is due to fibre. They’re also a good source of potassium, which helps your body regulate your blood pressure, Gans says. She recommends throwing a few into oatmeal, or blending them into smoothies.
      Split Peas
      Fibre: 22 grams per 1/2-cup serving (uncooked)
      Don’t be intimidated by split peas. “They cook up in 30 minutes and don’t need to soak first,” Angelone says. “They also make a great one-pot meal when you add some vegetables at the start of cooking and then fresh spinach at the end.” Split peas are also a great source of iron, which is needed to transport oxygen in your blood, Gans points out.
      Brussels Sprouts
      Fibre: 3.5 grams per 1/2-cup serving
      Brussels sprouts are a great option when you’re tired of broccoli or cauliflower but still want cruciferous vegetable benefits. They’re “rich in vitamin K, which is needed to help your blood to clot,” Gans says. Try brushing your Brussels with olive oil, salt, and pepper, and roasting them for a delicious side dish.
      Flax Seeds
      Fibre: 14.3 grams per 1/4-cup serving
      Like chia seeds, flax seeds are an easy way to inject fibre into oatmeal, smoothies, yoghurt, pancakes, or baked goods, Angelone says. Another, non-fibre perk of flax seeds, per Gans: “They are a good source of omega-3 fatty acids which have anti-inflammatory properties that have been associated with a decrease in joint discomfort.”
      Seaweed
      Fibre: 5.6 grams per 1/2-cup serving
      Seaweed (a.k.a. nori) makes a great addition to salads and soups, and can be a go-to snack on its own, says Scott Keatley, of Keatley Medical Nutrition Therapy. (It adds a nice salty flavour to just about anything.) “Snacks like seaweed can help you to feel fuller longer, decrease cholesterol levels, help regulate blood sugar levels, and be great aids in weight loss,” he says.
      Popcorn
      Fibre: 7 grams per 1/2-cup serving
      Popcorn is a whole grain (and therefore loaded with fibre), but the kind of popcorn you choose matters, Keatley says. Opt for the buttery movie theatre version, for example, and you’re adding in some ingredients that kind of undermines the good stuff. But, if you get your popcorn plain and dress it up yourself with garlic powder or cinnamon, it’s a benefit-packed snack, explains Gans.
      Apples
      Fibre: 7.5 grams per 1/2-cup serving
      Apples are a sweet way to get your fibre intake up. Bonus perk: Apples are also a great source of vitamin C, which supports a healthy immune system and helps your body produce wrinkle-busting collagen, Gans says. Snack on them plain or top them with almond butter for more staying power.
      Artichoke
      Fibre: 7 grams per medium uncooked artichoke
      Artichokes are a great source of fibre — but a pain to prepare. To make life easier, Caspero suggests adding frozen or canned artichokes to salads and frittatas. Or toss into whole-wheat pasta with sautéed sun-dried tomatoes, parsley, chicken, and a sprinkle of feta for a fibre-rich Mediterranean meal.
      Lima beans
      Fibre: 12 grams per 1-cup serving
      Frozen or canned is your best option to get all the fibre in lima beans; pair with corn to make a savoury hash. “Corn gets a bad rap, but it’s technically a veggie and it’s relatively high-fibre,” Caspero says. Or puree lima beans with lemon juice, olive oil, salt, and pepper to make a “hummus” for veggie dip or a spread on sandwiches.
      READ MORE: You Might Be Eating WAY Too Much Fibre — Without Realising It
      Lentils
      Fibre: 16 grams per 1-cup cooked serving
      You’ll get TONS of fibre and protein in every cup of this vegetarian staple. Buy a bag at the supermarket and forget the soaking; just drop in simmering water and they’re ready in 30 minutes. Caspero recommends using lentils as a filling for tacos or wraps, or making a “lentil loaf” (like meatloaf…but with lentils).
      Black beans
      Fibre: 17 grams per 1-cup serving
      Caspero suggests lightly mashing black beans and adding to sandwiches, pairing with sweet potatoes and a sprinkling of cheese, adding to soups and salads, or wrapping in a whole-wheat wrap with chicken and hummus.
      Whole-wheat pasta
      Fibre: 6 grams per 1 cup of cooked pasta
      Pasta is a surprisingly high-fibre food, if you do it right. Take your whole-wheat pasta and toss with about two cups of cooked mixed veggies, plus tomato sauce or olive oil and lemon, and you’ll have a fibre-rich meal.
      READ MORE: 30 Healthy High-Fibre Foods That Make You Feel Full And Satisfied
      Raspberries
      Fibre: 8 grams per 1-cup serving
      The season for raspberries is fairly short, and they’re pricey otherwise. But you can enjoy fibre-rich raspberries out of season if you buy frozen, then add to smoothies or fibre-rich oatmeal.
      Chickpeas
      Fibre: 11 grams per 1-cup serving
      “I call chickpeas my chicken,” says Caspero, since she swaps the high-fibre, vegetarian protein anywhere she’d otherwise use chicken. Because they’re pretty bland, they marry well in lots of different dishes. Toss them in a blender with mayo, celery, and carrots to make a take on chicken salad that’s high in fibre and protein.
      Barley
      Fibre: 6 grams per 1-cup serving (cooked)
      You might associate barley with soups, but it works just as well anywhere you’d use rice. Buy a pack of barley and make one big batch that you can keep in the fridge all week. Mix with roasted veggies (like onions, broccoli, and red peppers to get an extra fibre kick), a serving of chicken, and dressing for a hearty lunch or dinner.
      READ MORE: Are You Really Getting Enough Fibre In Your Diet?
      Pears
      Fibre: 6 grams fibre per medium pear
      When you think of fibre-rich fruits, you probably think of apples, but you’ll actually get a lot of it in pears, too. Pair it with almond butter for a snack or with almost any savoury food, like cheese in a salad.
      Avocados
      Fibre: 7 grams per half avocado
      Yet another reason to love brunch’s favourite food! Slather it on toast, dice, and toss with your favourite salad, or just slice and put on top of your sandwich to boost your meal’s healthy fat and fibre content.
      Blackberries
      Fibre: 8 grams per 1-cup serving
      Like raspberries, blackberries are a high-fibre food that you should have in your repertoire. Fresh or frozen, you can eat these babies in yoghurt, as part of a fruit salad, or just pop ’em raw.
      Peanuts
      Fibre: 6 grams per 1/2-cup serving
      Peanuts have a surprisingly-high amount of fibre for such a small, ordinary nut. As if you didn’t have enough reason to love peanut butter already. Toss the nuts into a stir fry or salad, or just eat some PB out of the jar.
      This article was originally published on www.womenshealthmag.com 

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