Food

Snack Your Way to Wellness

Why not be intentional about your snack time? It’s a perfect way to sneak in some extra nutrients.

It is reported that only about 5 percent of us get enough fiber. It’s not one of the things we focus on, like protein or sugar, but it helps your body function in many ways.

You can probably use a snack at some point in your afternoon, and we came up with a few ways to get about half of your daily requirement of 25 to 30 grams of fiber.

A BRIGHT, CRUNCHY SNACK PLATE

• 1 cup raspberries = 8 grams fiber

• ¼ cup almonds/cashews = 3 grams fiber

• 31/2 cups popcorn = 4 grams fiber

Chickpea Linguine Pasta With Peas

• 2 ounces pasta = 10 grams fiber (also has 10 grams of protein!)

• 1 cup peas = 4.4 grams fiber

We added butter, salt and parsley, but you could also add a little cheese or other spices.

An Alternative

Add in a high-fiber cracker and some chia jam.

• 12 Mary’s Gone Crackers = 3 grams fiber

• 2 tbsp chia jam = 3 grams fiber

We made our own chia jam with frozen berries and chia seeds. You can also add this to oatmeal or a high-fiber toast.

DAILY FIBER AMOUNT NEEDED: 25-30 GRAMS

What fiber helps:

• Improves blood pressure

• Balances cholesterol

• Prevents blood sugar spikes

• Lowers risk of heart disease, diabetes, and cancer

• Improves gut bacteria

Other great sources of fiber:

• Oats

• Avocado

• Beans

Today's Transitions Spring 2024

By Anita Oldham | Photos by Melissa Donald