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Rich in Fiber - A Habit of Eating

Fiber is extremely important for our bodies. They make for an even absorption of food into the blood, form useful food for bacteria in your intestines and make sure you are not hungry right after finishing your meal. Many foods no longer contain fiber, because they have been processed. No less than 90 to 95 percent of the Dutch eat too little fiber. Adults should eat about 30 to 40 grams of fiber per day.

We have compiled 4 tips that will help you get your fibers in.

1. Eat more vegetables

In addition to being rich in fiber, vegetables also contain many vitamins and minerals that the body can use well.

Tips to eat more vegetables:
  1. Choose salads with different vegetables as your snack. Those can easily be prepared in advance for the office or school;
  2. Carrots, cucumber and celery make a nutritious and quick snack. To add variation in flavor, use hummus as a dip;
  3. Serve more vegetables during hot meal.

2. Eat more fruit

Fruit is an important source of fiber. Eat at least two pieces of fruit a day to get your nutrients.

Tips to eat more fruit:
  1. Have a piece of fruit on you, in your bag(pack) or on your desk. So when you feel like snacking, you can snack on your piece of fruit instead of something processed.
  2. To create variation, a fruit salad is a great option.

3. Eat more legumes and nuts

Kidney beans, lentils, chickpeas, brown beans, white beans and black beans; all of them are rich in fiber. Legumes are sold in glass or cans. They are also available dried. All three options are equally healthy. For canned legumes, pay attention to the amount of salt. Does it contain less than 200 milligrams of sodium per 100 grams? Then it’s a healthy choice.

Tips for more legumes:
  1. Chickpeas are a tasty addition to an pumpkin soup or make tasty hummus with it;
  2. Mix lentils into your salad;
  3. Add kidney beans to your wrap.

Unsalted nuts are also rich in fiber. Think almonds, walnuts, pecans and hazelnuts. Take a handful of unsalted nuts every day as a snack or mix it into a salad.

4. Drink plenty of water

Fiber absorbs moisture. That is why it is important to drink enough with it; one and a half to two liters per day.

Processed foods

The vast majority of the products in the supermarket are processed. Often this happens in ways that do not make the product healthier. Why is that so?

The current food industry takes ingredients ‘apart’, and turns them into new composed products. This way, they respond to the demand for cheap, tasty and easy products. But during processing, important nutrients – including fiber – are often removed from the product and are replaced by carbohydrates (sugars).

 TastyBasics and Whole Foods

TastyBasics products are made on the basis of whole raw materials or whole foods, such as vegetables, fruit, nuts, seeds and legumes. The natural balance of nutrients is maintained. This is healthier and also ensures better satiety than traditional ‘processed’ products; you need to eat less to get satiated and it takes longer before you get hungry again.

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