Let’s hear it for fiber! Filling up on it benefits your health and weight.
Fiber is a type of carbohydrate found in plant-based foods. The 2015 Dietary Guidelines for Americans recommends 25 grams of fiber for every 2,000 calories consumed a day.
There are two types of fiber — insoluble and soluble — and both are beneficial. Most plant-based foods are a great source of both; however the amounts in each vary, so it’s important to eat a variety of foods so that you consume enough of each type.
Soluble fiber:
Insoluble fiber does not dissolve in water and helps to increase bulk and speed up digestion. They work together and keep the digestive tract fuller longer, which in turn provides a slimmer waistline over time.
Fiber sources include whole grains, beans, fruits and vegetables. Lentils, berries and broccoli are good choices. Choose whole grains over refined and aim for five servings of fruits and vegetables per day to ensure getting plenty of fiber.
Try this heart-healthy, high-fiber dish.
Hearty Stuffed Whole Wheat Wrap
Vegetarian
Servings: 1
Ingredients
- 1/2 cup black beans rinsed and drained (low sodium or no salt added)
- 1/2 small onion, peeled and sliced
- 1/2 green pepper, seeded and chopped
- 1/2 red pepper, seeded and chopped
- 1/4 small avocado
- 1/2 cup cilantro
- 1/4 cup mango, diced
- Juice of 1/2 lime
- Dash of pepper
- 1/8 teaspoon cumin
- 1/8 teaspoon chili powder
- 1 whole wheat tortilla
Directions
Heat a nonstick skillet over medium heat. Sauté onion and bell peppers for 5 minutes. Add beans, chili powder, pepper and cumin. Mix well and sauté for 5 to 10 more minutes.
In a small mixing bowl, combine avocado, lime juice, mango and cilantro.
Warm tortilla and fill with bean mixture. Fold stuffed tortilla into a wrap and top with mango-avocado mixture.
Optional: Garnish with nonfat or low-fat sour cream.
Nutritional Information
- 398 calories
- 11 g fat (no cholesterol or trans fat, and packed with heart healthy monounsaturated fat)
- 59 g carbohydrates
- 14 g dietary fiber (64 percent of a 2,000 calorie diet)
- 460 mg sodium
- 11 g protein
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