Kathleen ’ s practical tips to increase fibre intake
Switch things up – swap your bread , crackers and pasta for whole grain options
Eat a rainbow - aim for 30 different plants per week
Snack on popcorn ! Corn is a whole grain too
Top rolled oats with yoghurt and fruit for a delicious , gut-friendly breakfast
Add barley or quinoa to soups and salads
Choose foods high in whole grains – the Grains & Legumes Nutrition Council recommend a daily target of 48g whole grain for adults . Choose any of these 3 to get at least 48g of whole grains 3
As a nation , Australians are not doing so well with their fibre intake . Data from our latest National Nutrition and Physical Activity Survey shows that less than half of the population meets the daily recommendation for fibre intake 1 . On average , median fibre intake for adults is around 20g per day , well short of the Suggested Dietary Target to reduce risk of chronic disease ( 28g for women , 38g for men ) 1 , 2 . So how do we address this ? What simple strategies can we use with our clients to increase fibre intake ? Kathleen says we need to be careful not to confuse people with different terms and numbers ; rather we should be encouraging consumption along with fruit and veg – “ I think when we ’ re talking to clients , we just want to be as positive as possible - It ’ s not about what you can ’ t eat , it ’ s about including more whole foods wherever possible . Keep the message simple .”
Check out Kathleen ’ s practical tips and jump on our social media channels to share yours .
LEARN MORE :
One slice whole grain bread
UNCLE TOBYS Oats Breakfast Bake . ( Contains 34g of whole grains !)
¼ cup whole grain cereal |
¹/ ₃ cup cooked UNCLE TOBYS Traditional Rolled Oats |
¼ cup cooked grains like brown rice |
References :
1 . Fayet-Moore , F ., Cassettari , T ., Tuck , K ., McConnell , A ., and Petocz , P . 2018 . Dietary Fibre Intake in Australia . Paper I : Associations with Demographic , Socio-Economic , and Anthropometric Factors . Nutrients . 10 ( 5 ): 599
2 . National Health and Medical Research Council Australian Government Department of Health and Ageing New Zealand Ministry of Health . Nutrient Reference Values for Australia and New Zealand . NHMRC ; Canberra , Australia : 2006
|
© Dietitian Connection 24 Infuse | November 2020