Owner/Driver #339

DIABETES NSW & ACT Katie Allison
Facts about fibre
Did you know there is more to fibre than just
healthy bowels? Here are some easy-to-swallow tips
FIBRE RICH FOODS can help lower
cholesterol levels and help prevent
or manage type 2 diabetes. In
addition, high fibre foods promote
the feeling of fullness and can
assist with weight loss. Fibre is
also a marker for nutrition as it is
often found in foods higher in vitamins
and minerals. For these reasons it is
important to ensure we are meeting our
fibre target through eating whole foods
naturally high in fibre rather than relying
on supplements.
It is generally recommended that
adults aim for at least 25-30* grams of
fibre each day. Rich sources of fibre
include wholegrain varieties of bread,
cereal, pasta, rice, fruit, vegetables, nuts,
seeds, legumes and pulses.
Fibre is famous for its positive
effects on digestive and bowel health.
Constipation can be a common problem,
especially as we get older. A combination
of slowly increasing dietary fibre,
drinking plenty of water and regular
physical activity may help relieve
constipation.
How to get closer to your 25-30*
grams per day
Choose wholegrain bread over white
bread. Look for:
• Breads that list ‘wholegrain’ or
‘wholemeal’ first in the ingredient list
• Breads with a high content of oat bran
or barley
• Breads that have 5g dietary fibre
or more per 100g (you will find
this information on the ‘Nutrition
Information’ panel usually on the side
of the loaf)
• The more grains and seeds the better!
Stack on the veggies or salad
Always add a side salad or veggies to
your meal; this will also help fill you
up. An easy way to get more veggies in
your diet is to buy a packet of frozen
vegetables that steam in a microwave in
only minutes. It’s easy and nutritious,
and perfect if you are on the road and
can only stop at the local servo for a
frozen meal.
Veggie sticks can be an easy way to
boost your fibre but have little effect on
your waistline. Add a little hummus or
salsa for flavour.
Food safety is always key so it is well
worth investing in a small esky or
insulated lunch back and ice brick.
Love your legumes
Legumes such as baked beans, chickpeas
and lentils are full of fibre and soak up
flavour in a dish. If you are not used to
cooking with them try soaking dried
versions in water overnight before
cooking or used salt-reduced canned
varieties. Experiment by adding kidney
beans to chilli or bolognese, lentils to
curries and chickpeas to stir fries or
soups.
An oldie but goldie
Don’t start the day without breakfast
as it’s a great opportunity to boost your
fibre. Wholegrain cereals are a good
option and you could even add a small
handful of nuts for extra fibre.
For an easy, no-mess, on the road
option look out for porridge cups. All
you need to do is add hot water and
breakfast is ready. Don’t forget to reach
for the traditional rolled oats over more
processed varieties.
Get your 2 & 5
Aim to include at least two serves of fruit
and five serves of veggies each day. If you
KATIE ALLISON is a
dietician/nutritionist at
Diabetes NSW & ACT. For
more healthy lifestyle
tips and other helpful
information on diabetes
head to the Diabetes
NSW & ACT website
www.diabetesnsw.com.au
or call the Helpline on 1300
136 588 to speak with a
health professional.
“It’s just as important to
be in tune with your body
as it is your vehicle.”
can’t reach this target straight away –
work up. A step in the right direction
will still benefit your health.
Fresh fruit is best but mixing it up
occasionally with canned fruits or
dried fruits are good substitutes. Look
for fruit packed in natural fruit juice
rather than sweetened juice or syrups.
Avoid dried fruit that includes sugar
or oil in the ingredients list. It is still
essential to watch our portion size -
one serve of fruit equals:
• A medium sized apple, orange or
peach
• Two plums, kiwifruits or mandarins
• One small banana
• Four dried apricots
• 1-1/2 tablespoons sultanas
• One metric cup of canned fruit.
Go nuts!
A small handful of unsalted nuts each
day will not only provide some fibre
but healthy fats as well.
Choose a grainy snack instead of a
refined one
Instead of reaching for snacks like
chips or crisps, go for grainy crackers or
air popped popcorn.
The following combinations work
well with grainy crackers:
• A little no-added salt and no-added
sugar nut spread with a few slices of
banana
• Avocado with slices of tomato and
pepper
• Hummus and slices of cucumber
• Sliced tomato and small can of tuna
with chill and pepper.
Beware of the spare tyre
Two in three Australian men carry
excess weight around their middle, and
new research from the UK has shown
that for each centimetre your waistline
expands, so does your risk for cancer
of the large bowel (colon or colorectal
cancer). Men that gained 10 centimetres
over 10 years were found to have a 60
per cent increased risk of developing
colorectal cancer.
Common causes: eating more food
than your body needs, drinking excess
kilojoule-dense beverages (alcohol,
soft drink, cordial), and not enough
physical activity to offset it.
Overcome this by:
• Choosing quality over quantity
• Filling up on nutritious foods and
avoiding take-away, pastries, hot
chips, cake, biscuits, lollies and soft
drinks
• Eating fibre-rich foods at each
meal helps you feel full. And make
opportunities to move more.
Book your annual service
Remember, it’s just as important to be
in tune with your body as it is your
vehicle. Preventative health checks for
diabetes, heart disease and cancer help
you be pro-active about your health,
not reactive.
Overcome this by booking an
annual service – and request a
double appointment for a thorough
check-up.
* For those with chronic conditions such
as diabetes the recommendation for fibre
is 28g for women and 38 grams for men
each day.
52 APRIL 2021 ownerdriver.com.au