Fiber is very nutritious and has amazing properties. Fiber is mostly found in plant foods and fruits.

The recommended intake of fiber for people eating a 2,000-calorie diet is 28 grams per day, depending on age and gender.

Fortunately, making smart meal replacements and adding fiber-rich foods to your diet can help you reach these recommended dietary goals.

You may already be eating high-fiber foods daily. Or you may find that some of the foods you eat are delicious foods rich in fiber; But do you know if you are getting the recommended 28 grams of fiber per day? The following is a list of high-fiber foods that will help you get your daily fiber needs. Taking Metamucil daily can also ensure that you get the recommended amount of fiber each day with the high-fiber foods you add to your diet.

Broccoli florets

To reach the recommended daily fiber intake, about 9 cups of broccoli florets should be consumed. Broccoli is also rich in sulforaphane, with 3.2 grams of fiber per cup. The calories in this food are low, so add broccoli florets to your meal to get enough fiber.

Brussels sprouts

These small, hazelnut-shaped cabbages can be boiled, grilled, pan-fried, or eaten raw and chopped. Each cup of Brussels sprouts has 4 grams of fiber, so you need to eat about 7 cups of Brussels sprouts to reach your daily fiber intake.

Asparagus

Have you ever seen 83 asparagus spears on a plate? Probably not unless it’s a family run of this treat. That’s enough raw asparagus stalks to provide the recommended 28 grams of fiber from your diet. As an alternative to steamed asparagus, try slicing raw asparagus stalks and adding them to a variety of salads or sandwiches for a sweet and crunchy flavor.

It may be useful for you to have a diet to treat inflammation and inflammation of the stomach (gastritis).

Artichoke

Artichokes are great on pizza, with spinach in a delicious vegetable dip, or steamed; But can you eat 4 artichokes in a day?

Acorn squash

It is easy to cook; Just cut the stem, remove the seeds with a spoon and cook until soft. Or you can fill the center of the acorn squash with rice, quinoa, or ground beef. To get the recommended amount of fiber per day, you should eat about 3 cups of pumpkin.

Green Peas

With 9 grams of fiber per cup of peas, help yourself add more fiber to your diet. You need about 3 cups of green peas to get the recommended daily fiber intake. Tasty and healthy green peas are a good source of iron, manganese and vitamins A and C.

Green Diamond has an established fame on providing you with high-fiber food items.

Turnip leaves

Turnip leaves are an excellent source of beta-carotene and vitamin K, which have a mild flavor. These leaves can be used in vegetable smoothies or salads like spinach and other leafy vegetables. About 5.5 cups of turnip leaves are needed to reach your daily fiber needs.

Carrot

Steamed carrots release more beta-carotene, but whether you eat carrots raw or cooked, each cup provides about 4.68 grams of fiber. About 6 cups of carrots are needed to get your daily fiber requirement.

Cauliflower

Shredded cauliflower (as rice) is a great low-carb alternative to starchy vegetables and can be used in pizza dough and bread. This is a great way to add fiber to your diet, but may not provide your recommended 28 grams of fiber per day; That means to get the fiber you need, eat about 8.5 cups of cooked cauliflower every day.

A raw diet is a diet in which foods are not cooked at a temperature higher than 40-45 degrees Celsius. In this diet, the body receives very few calories and the main nutrients may not reach the body. The goal of this diet is not to lose weight, but to improve eating habits.

In general, there is no one-size-fits-all approach to a healthy lifestyle. Successful meal plans must be individualized and consider all aspects of the individual. A raw or raw food diet involves eating whole, plant-based, preferably organic, unprocessed foods. Some experts believe that three quarters of the diet should be raw foods. People who eat raw food believe that eating raw food improves their health and well-being and probably lowers the risk of problems and diseases. In a raw diet, the goal is usually no longer to lose weight, even though changing eating habits and eating raw food can lead to weight loss.

In general, there is no one-size-fits-all approach to a healthy lifestyle. Successful meal plans must be individualized and consider all aspects of the individual. A raw or raw food diet involves eating whole, plant-based, preferably organic, unprocessed foods. Some experts believe that three quarters of the diet should be raw foods. People who eat raw food believe that eating raw food improves their health and well-being and probably lowers the risk of problems and diseases. In a raw diet, the goal is usually no longer to lose weight, even though changing eating habits and eating raw food can lead to weight loss.

While most raw food diets are completely plant-based, some people include both dairy and raw eggs. Sometimes raw meat and fish are also included in this diet, although it is not very common. The use of nutritional supplements is usually prohibited in the raw food diet, because the proponents of this method often believe that this diet provides all the nutrients the body needs. In their view, cooking foods is harmful to human health and destroys natural food enzymes, reduces the nutrient content of foods, and reduces the “life force” that they believe was present in all raw or “living” foods.

People go for the raw food diet because of benefits such as weight loss and slimming, better vitality, higher energy, resistance to chronic diseases, better general health and less impact on the environment.

Fiber is very nutritious and has amazing properties. Fiber is mostly found in plant foods and fruits.

Fiber is one of the nutrients that has a vegetable base and is classified in the category of carbohydrate foods. Consuming foods with fiber necessary for the body because this material is resistant to intestinal enzymes and is not digested and absorbs a lot of water in the intestine, thus it is effective in digesting food and improving the functioning of the digestive system.

Among the most important properties of foods with this nutrient are:

Improving the digestive system

Due to the high absorption of water, this substance in the body increases the volume of feces and in this way helps to improve the digestive system. On the other hand, it is easier to pass soft and bulky feces than hard feces, which guarantees colorectal health. A diet containing fiber greatly reduces the risk of colon diseases, including hemorrhoids, fissures, and other diverticulitis diseases.

Maintaining heart health

One of the benefits of foods with fiber is to maintain heart health by reducing blood cholesterol. The digestion process is done by bile acid. On the other hand, this acid requires cholesterol to be produced. When your digestion improves, the liver removes bad cholesterol from the blood. takes it and turns it into bile acid. As a result, cholesterol is reduced.

Blood sugar regulation

Research has shown that fiber consumption reduces blood glucose levels during a standard fasting blood sugar test (a test that is performed after a night of avoiding food and drinks).

Healthy nutrition of children, especially in the first 2 years of life, has a great impact on the growth and health of the child. Eating healthy in childhood can reduce the risk of overweight and many diseases in adulthood. Healthy diet recommendations for children are the same as for adults. But you should pay attention to several points.

Infants should be exclusively breastfed for the first 6 months of life.

Infants should use breast milk along with other foods until they are 2 years old.

Salt and sugar should not be added to children’s complementary foods.

Parents are recommended to check out Pengedar Kurma Green Diamond for some fresh, quality fruits for their kids.

Healthy eating for teenagers

Teenagers are in the stage of growth and maturity. At this age, more attention should be paid to the type of food. All the things mentioned in relation to healthy eating should be observed in teenagers. A teen’s diet should be rich in whole grains, fruits, vegetables, fat-free or low-fat dairy products, beans, eggs, nuts, fish, and lean meat.

Teenagers need more calories and should increase their intake of key nutrients including protein, calcium and iron in their diet.

Healthy nutrition for students

Some people do not pay attention to the nutrition of their student children. Usually, these students use a variety of harmful foods such as cakes, biscuits, chips and puffs during their breaks. For healthy nutrition of students, you should include healthy foods such as dairy products, whole grains and fruits in their program. Dairy products are rich in protein and provide the necessary energy for school activities.

Eating certain foods can lead to a decrease in body fat. When a person adds these fat-burning foods to their diet, they can help burn fat and lose weight. Eggs, nuts and oily fish can be mentioned among fat-burning foods. The term fat-burning food is used for foods that aid in fat loss by stimulating the body’s metabolism, reducing appetite, or reducing overall food intake.

coconut oil

Coconut oil contains high levels of medium-chain triglycerides. This is a special type of fat that has various health benefits and experts believe that it can lead to weight loss. Medium-chain triglycerides can increase energy expenditure and decrease fat storage. Due to the short length of medium-chain triglycerides, they are quickly absorbed by the body and go directly to the liver, where they can be used immediately for energy production or converted to ketones to be used as an alternative fuel source.

Green tea

Green tea is a rich source of antioxidants and has countless health benefits. According to one study, green tea consumption leads to weight loss in adults who are overweight or obese. In addition to providing enough caffeine, green tea is an excellent source of epigallocatechin gallate (EGCG), an antioxidant that helps burn fat and lose belly fat. Drinking up to four cups of green tea daily can provide you with a number of health benefits, including potentially increasing your calorie intake.

Coffee

Coffee is one of the most popular beverages around the world. This substance is an excellent source of caffeine, which can improve mood and improve mental and physical performance. In addition, coffee can help you burn fat. Research has shown that caffeine increases the metabolic rate significantly, about 3 to 13 percent, depending on the amount of consumption and individual response.