Tips for Increasing Fiber in Your Meals and Snacks

Tips for increasing fiber through snacks and meals:

- 1-2 oz tuna or chopped chicken salad bulked up with vegetables like carrots, onions, peppers, apples, grapes, with mustard and mayo plus crackers. The extra fiber comes from the bulking.

- 1.5 oz 70% dark chocolate (yes, chocolate has fiber)

- Adding walnuts, pecans, flax or chia seeds to yogurt

- Swapping quinoa for rice or cooking 50/50 rice and quinoa

- Incorporating more potatoes into meals like whole baked sweet potatoes or sliced Idaho potatoes in your air-fryer.

- Adding black, garbanzo, pinto or red kidney beans to salads and bowls

- Choosing cauliflower "rice" instead of regular rice

- Choosing brown rice instead of white rice

- Choosing grain-based salads like tabbouleh instead of regular all-vegetable salads

- Adding quinoa or buckwheat to soups and stews

- Using vegetables as dippers. These can be crinkle-cut carrots, bell pepper boats, radish slices and celery sticks. Try these instead of or along with your crackers for hummus, tzatziki and other dips.

- 1/2 cup mixture of almonds, peanuts, dates, figs, unsweetened coconut, banana chips, pumpkin seeds. This snack satiates you for hours. (The DIY Trail Mix)

- Apple spread with natural peanut or almond butter. This will have a single ingredient: peanuts. Find it in the Publix deli.

- Figs or dried apricots with feta or brie cheese

- 1 piece of fresh fruit and 1-2 oz cheese (the volume of your index and middle finger)

- No-Bake Energy Bites https://wendywesleynutrition.com/articles/2021/6/6/no-bake-energy-bites

- No sugar added Roasted Chickpeas https://bienasnacks.com/collections/chickpea-snacks?srsltid=AfmBOooJ9UveAa1yHn31nJxql1QgMqiURKhqB5EVdO4PcOOcL4ZXbnhh