The Free Press, Mankato, MN


November 12, 2013

Bring grainy issue into focus by 'flipping for fiber'


If the first ingredient reads “enriched” or “refined,” then chances are the fiber grams per serving are equal to or less than 1 gram and the beneficial fiber has been removed in processing. Make the time to check your bread label and see how much fiber you are eating.

■ A “good” source of fiber = 10 percent Daily Value, or 3 grams per serving;

■ An “excellent” source of fiber = 20 percent Daily Value, or 5 grams of fiber.

April Graff, MS, RD, LD, is a reg­istered dietitian at both Mankato Hy-Vee stores and can be reached at or call 625-1107 or 625-9070. Send her ques­tions about food and nutrition, recipes, meal planning and healthy shopping.

How to add more fiber to your diet ■ Try to have at least one fruit and or vegetable with each meal. ■ Leave the skin on fruits and vegetables. ■ Serve hummus instead of high-fat dips. ■ Include a whole grain at each meal and snack (read the ingredient list). ■ Add beans to soup and casseroles. ■ Prepare a whole-grain for breakfast such as quinoa, steel-cut oats or barley.

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