2. Make “guac and chips” your go-to appetizer
Need a quick and healthy appetizer? Enjoy a plate of baked whole-grain corn tortilla chips with guacamole and salsa. (Just hold off on the cheese and sour cream if you’re calorie-conscious.)
Guacamole is the dish’s MVP. “It’s so creamy and delicious, you don’t associate it with high fibre,” says Bamford. But guacamole is made from avocado, which boasts a whopping 8.5 g fibre per half fruit.
Just mash an avocado with a fork and add salt, pepper, lemon or lime juice to taste; optional add-ins also include diced tomato, onion or minced cilantro.
3. Harvest your own fibre-for fun!
Summer offers a treasure trove of luscious Canadian fruit. Take your family to a pick-your-own orchard. Kids go nuts for fruit they’ve collected themselves.
Bamford’s top choices include:
• Pears (5 g fibre per medium fruit)
• Raspberries (4.7 g fibre per 1/2 cup)
• Blackberries (4.7 g fibre per 1/2 cup)
• Cherries (2.9 g fibre per 20 cherries)
• Blueberries (2.6 g fibre per 1/2 cup)
4. Trade white for brown
Switching from white, refined grain products to brown, whole-grain products is one of the easiest ways to double your fibre intake:
• Trade white rice for brown rice (2 g fibre versus 5.5 g fibre per 1/2 cup, pre-cooked).
• Swap white bread for brown (whole-wheat) versions (1.9 g fibre versus 6 g fibre per two slices).
• Trade refined cereals whole-wheat versions like Shredded Wheat (an average of 1 g fibre per 1 1/4 cup serving versus 4 g fibre per per 2/3 cup serving).