As a nutrition counselor I often hear clients complain about eating the same thing every day: turkey sandwich for lunch and an apple for a snack.  Although eating routinely keeps your weight control on a straight path, hitting the passing lane once in a while will accelerate your interest in wholesome, fun foods to eat.   Here are some ideas for lunches:

      Make a bright salad: dark lettuces, purple cabbage, grape tomatoes, yellow peppers or pineapple cubes, dried cranberries and chickpeas.  Go easy on the dressing!  Pre-dress the salad with 2 tsp or so and shake it to make sure the flavor distributes evenly.

Low-fat cottage cheese, fresh cherries and whole grain crackers like Dr. Kracker

Whole grain wrap, humus, sliced cucumbers, shredded carrots, spinach and a protein (e.g. reduced fat sliced cheese or turkey or chicken)

Smart snacks:

o   Trail mix (¼ to ½ cup portions): whole grain like Cheerios, unsweetened dried fruit, walnuts, peanuts, pecans or almonds. Nuts contain healthy unsaturated fats and fill you up.  Add a tablespoon of chocolate chips for lusciousness

o   Cup of vegetable soup

o   Yogurt: lemon yogurt with frozen blueberries is my favorite!  Coffee yogurt with slivered almonds is tasty too.

o   Tabouleh Mediterranean salad

Browse the natural foods markets for more interesting and healthy options.  Say good-bye to monotony.

Fights cancer

Inhibits weight gain

Balances blood sugars

Eliminates irregularity

Reduces risk of heart disease

Not all fiber is created equally. There are two different types of fiber: insoluble and soluble. Insoluble fibers such as whole grains, whole wheat, seeds, some fruits and vegetables help with bowel movements, and have been linked to probable decreases in the risk of colon cancer. Soluble fiber like oats, barley, and apples create a feeling of fullness, keep energy levels steady, and also help lower cholesterol levels.

A study by the Division of Cancer Prevention and Control found that the average American consumes only 11-13 g of dietary fiber per day, which is less than half of the American Dietetic Association ( ADA) recommendation of 25-30g per day.

Look below for ways to incorporate more fiber into your diet. The following food choices are high in fiber to help you be on your way to 25-30 grams of fiber a day: