BOOST IT TRYTHESE
Have a high-fibre
cereal at breakfast
40g branflakes
= 5.4g f ibreAdd fruit to
breakfast cereal
30g dried apricots
= 2.7g fibre
1 banana
= 1.4g fibreHave an oat-based
cereal bar as a
snack (but check
the sugar content)
Boka bar
= 6g fibre
(1.2g sugars)Have fresh fruit
as a snack
1 pear
= 3.8g fibreBlend fruit with
milk or yogurt for
a smoothie
Smoothie made
with 80g frozen
berries
= 2.3g fibreAdd extra
vegetables to sauces
such as bolognese,
curry and chilli
1 extra carrot = 3g fibre
Keep a supply of
frozen vegetables
so you’re never
without options
80g frozen peas = 4.4g fibre
80g frozen sweetcorn
= 2.5g fibreAdd pulses such
as baked beans and
lentils to dishes
80g baked beans = 4g fibre
80g canned lentils = 6.3g fibreMix seeds into
yogurt
5g flaxseeds = 1.4g fibre
MAY 2019 HEALTHY FOOD GUIDE 19
Though
heart-disease
deaths have
fallen since
the late
1970s, there
are still
7 million
people living
with the
disease in
the UK,
including915,
who have
survived
a heart
attackEASY WAYS TO BOOST
YOUR FIBRE INTAKEIf you feel you’re falling short of the 30g
daily fibre target, add some of Amanda’s
fibre-rich ideas to your dietEASY SWAPS TO BOOST
YOUR FIBRE INTAKESWAP THIS FOR THIS
White
sandwich
O 2 slices
white
bread
= 2.3g fibreWholemeal
sandwich
O2 slices
wholemeal
bread
= 5.6g fibre70g white
pasta (dried
weight)
= 1.7g fibre70g wholegrain
pasta (dried
weight)
= 7g fibreBaked apple
WITHOUT
the skin
= 3g fibreBaked apple
WITH the skin
= 4g fibre3 crackers
with cheese
= 0.5g fibre3 oatcakes with
40g hummus
= 5g fibre300ml
tomato soup
= 1.8g fibreVegetable
soup
= 3g fibre25g crisps
= 1.1g fibre25g popcorn
= 2.3g fibreTRY