At the Healthy Living Forum held last week in Jamaica, dietician Claudette Clark stressed the importance of including fiber in your daily diet. By including more fiber in your meals, she explained, you will lose weight, lower your cholesterol and calories and reduce risk for diseases such as colon cancer and diverticulitis (a common inflammation of the intestinal wall).
“One of the simplest steps you can take is opting for whole grain breads and pastas and switching to brown rice,” Clark said.
Here is her suggested plan for a daily routine, from breakfast all the way up to a late-night snack:
A simple breakfast: Two pieces of whole grain bread, fruit and skim milk.
Mid-morning (10 a.m.): Fruit.
Lunch: A large salad with lemon juice or balsamic vinegar, a sandwich with whole grain bread and three ounces of lean meat.
Mid-day snack: Fruit.
Dinner: Large salad, two-thirds of a cup of either brown rice or whole wheat pasta (after it’s cooked), three ounces of meat for protein (the size of a deck of cards).
Late-night snack: Whole grain bread with peanut butter
Clark also offered these extra tips: If you can drink a glass of water with each of these meals, you’ll have almost all the eight glasses of water your body requires daily. Also, you should trim all the fat and remove the skin from any meats before cooking. Saturated fat is the fat you can see.
Clark is a registered dietician and certified dietician nutritionist. She currently travels with the Global Healthy Living Foundation giving lectures to low-income communities on ways to improve health with an improved diet.