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How do I increase my fibre intake?

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How do I increase my fibre intake?

How much fibre should I be eating?

In Australian adults it is recommended to have between 25-30 g/day of fibre.

Types of fibre in food:

There are two types of fibre and we need both in our daily diets. Both types of fibre are beneficial to the body and most plant foods contain a mixture of both types. These include:

Soluble fibre: dissolves in water and found mainly in plant cells. One of its major roles is to lower LDL (bad) cholesterol levels. Soluble fibre can be found in fruits, vegetables, oat bran, barley, flaxseed, dried beans, lentils, peas, soy milk and soy products.
Insoluble fibre: does not dissolve in water and makes up the structural parts of plant cell walls. A major role of insoluble fibre is to help food move through your digestive system, promoting regularity and preventing constipation. Insoluble fibre can be found inwheat bran, corn bran, rice bran, the skins of fruits and vegetables, nuts, seed dried beans and wholegrain foods.

Good sources of fibre

Fruit and vegetables such as strawberries (1 cup is around 3g of fibre), apples (1 apple is around 1.7g of fibre) and potatoes with skin (small 100g potato provide 2.8g of fibre)
Whole grain food such as whole grain bread (4 slices is around 5.7g of fibre) and weetbix (2 biscuits is around 3.2g of fibre)
Nuts such as Almonds (25 almonds provide 3g of fibre)
Peanut butter (1 tablespoon is around 2.7g of fibre)

Take the HEQ to find ways to improve your wholegrain and fibre intake.

For more info on fibre check this out: https://theconversation.com/health-check-are-you-eating-the-right-sorts-of-fibre-20089

Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

vegetables and legumes/bean
fruit
lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz

The University of Newcastle Australia