Today is 12/12/12 – and in honor of the last time we will ever encounter the same month, date, year in our lifetime, here are 12 fiber finds to check out before your end of days:
1 – Pears – most fruits have 2-4 grams of fiber per serving, but a large pear clocks in at 7 grams. How to know when your pear is ready? “Check the neck” says USA Pears.
2 – Lentils – these powerful legumes are packed with fiber. A one-half cup cooked serving has 8 grams of fiber. Use in soups, casseroles or cut your ground meat in half and replace with lentils for less fat, more filling.
3 – Avocado – this versatile fruit is chock-full of good fats, and a great fiber find. One-fifth of a California Avocado has 50 calories and 2 grams of fiber, takes you throughout the day – from scrambled eggs to salads.
4 – Oatmeal – eat more soluble fiber or eat more insoluble fiber? Why split hairs? Just eat more fiber! Most foods – like oatmeal – contain soluble and insoluble fiber, in the case of oatmeal, 2 grams of each in a 1/2 cup dry serving.
5 – Raspberries – one cup of raw raspberries gets you 8 grams of fiber for just 100 calories; a sweet addition to any meal or snack.
6 – Edamame – also known as Japanese soybeans, one cup boiled has 8 grams of fiber and 110 calories, proving a pre-sushi snack can be as healthy as it is satisfying.
7 – Artichoke – one medium artichoke clocks in at 10 grams of fiber and 100 calories, try Parmesan cheese to flavor – and stay away from the dipping butter!
8 – Whole wheat pasta – whole wheat pasta generally has at least twice as much fiber per serving – and occasionally more protein than it’s more refined white pasta counterparts. Smother in a healthy sauce, and you won’t even know the difference.
9 – Sunflower seeds – these nutritious seeds come packed with 3 grams of fiber in a 200-calorie 1/4-cup serving. They have the highest Whole Foods’ ANDI score for aggregate nutrient density in the nuts and seeds category.
10 – Sweet potatoes – not to mention their vitamin A content, these babies are a powerful source of many nutrients, including 3 grams of fiber in a 100 calorie medium-sized baked sweet potato with skin.
11 – Apples – an apple a day, sends 4 grams of fiber your way. With a great combo of 2 grams soluble and 2 grams insoluble, when the afternoon hunger pains strike, turn to apples as a great go-to snack.
12 – Brown rice – it might not sound like much, but switching from white to brown rice bumps your fiber up from 0.6 to 3.5 grams per 200 calorie cooked serving – a great swap wherever rice is served.