cmriverside wrote: »
It's still good advice in general. What really over weight person do you know who has any reasonable amount of vegetables on their daily food plan? That would be the one piece of food advice I would give: Add vegetables to every meal and snack. Like 100g at each feeding - minimum.
When I first started losing weight, I couldn't even remember the last fresh vegetable I had purchased. Now I'm going to the store produce department twice per week.
The dried bulk beans (and bulk grains) are in Produce at my store. So are nuts. And the bakery abuts Produce, so really I could get all my fiber shopping done in three minutes.
ceiswyn wrote: »
Yeah, I would not be counting popcorn as a 'vegetable' And beans absolutely have good fibre, but I probably wouldn't consider them under the generic heading of 'fruit and vegetables' - I know they technically are, but they ain't generally found in the fresh produce section of the supermarket! The official guidance tends to list beans and pulses separately, and that part I agree with
(I do eat potatoes occasionally, when I fancy them, but once again I am not asking for advice on how to improve my own fibre intake because I totally know how to do that. I am pointing out the problem with advising people to eat unspecified 'fruits and vegetables' and nuts to significantly improve their fibre intake, using my own high-veg diet as an example.)
ceiswyn wrote: »
The point is that fruit, veg and nuts shouldn't be on that list at all.
Fruit and veg are just not high-fibre foods unless you are eating specific ones - which the guidance does not specify. And any non-nutritionally-aware person who decides to add enough 'small handfuls' of nuts to their diet to significantly affect their fibre intake is going to run into weight gain issues pretty fast.
It's important to get fibre from a variety of sources, as eating too much of one type of food may not provide you with a healthy balanced diet.
To increase your fibre intake you could:
Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded wheat), or porridge as oats are also a good source of fibre. Find out more about healthy breakfast cereals.
Go for wholemeal or granary breads, or higher fibre white bread, and choose wholegrains like wholewheat pasta, bulgur wheat or brown rice.
Go for potatoes with their skins on, such as a baked potato or boiled new potatoes. Find out more about starchy foods and carbohydrates.
Add pulses like beans, lentils or chickpeas to stews, curries and salads.
Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries. Find out more about how to get your 5 A Day.
Have some fresh or dried fruit, or fruit canned in natural juice for dessert. Because dried fruit is sticky, it can increase the risk of tooth decay, so it's better if it is only eaten as part of a meal, rather than as a between-meal snack.
For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes and unsalted nuts or seeds.
ceiswyn wrote: »
(Incidentally, as I was pre-logging today’s meals, I realised that the biggest source of fibre in my diet is vegetarian meat substitutes. A serving of four Quorn crispy chicken nuggets has as much fibre as 200g of baked beans. Two Linda McCartney sausages has the fibre of three slices of multigrain bread, for half the calories. Has anyone seen this mentioned in any official guidance?)
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