[vc_row][vc_column][vc_single_image image=”2850″ img_size=”full” alignment=”center” style=”vc_box_shadow” image_hovers=”false” lazy_loading=”true”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”1.” font_container=”tag:h2|font_size:42px|text_align:center|color:%230c0c0c|line_height:42px” google_fonts=”font_family:Open%20Sans%3A300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic%2C800%2C800italic|font_style:700%20bold%20italic%3A700%3Aitalic”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”Add fibre in breakfast: ” font_container=”tag:h2|font_size:32px|text_align:center|color:%230c0c0c|line_height:32px” google_fonts=”font_family:Open%20Sans%3A300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic%2C800%2C800italic|font_style:600%20bold%20regular%3A600%3Anormal”][vc_empty_space][vc_row_inner equal_height=”yes” content_placement=”middle”][vc_column_inner width=”1/2″][vc_single_image image=”2842″ img_size=”full” alignment=”center” style=”vc_box_shadow_3d” image_hovers=”false” lazy_loading=”true”][/vc_column_inner][vc_column_inner width=”1/2″][vc_column_text]Breakfast is an important meal of the day. Sometimes we do not like to change our breakfast routine and prefer to eat what we like, but it’s very easy to include some fibre in your routine.
Adding just one Weet-bix is not very hard! Do it with some fruit and honey or just churn it up in a smoothie. You can sprinkle some ready to use soluble fibre powder on your food or add It to your juice or smoothie. If we start slow, we can gradually build it up which is preferred with fibres to reduce flatulence and stomach upset.
Fruits rich in fibres like pear and banana are a good option too. If you eat oats for breakfast, you’re already eating a nice amount of fibre,
keep it up! [/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space][vc_separator color=”mulled_wine” style=”shadow”][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”2.” font_container=”tag:h2|font_size:40px|text_align:center|color:%230c0c0c|line_height:40px” google_fonts=”font_family:Open%20Sans%3A300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic%2C800%2C800italic|font_style:700%20bold%20italic%3A700%3Aitalic”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”Look for health star ratings or heart foundation tick when you buy groceries:” font_container=”tag:h2|font_size:32px|text_align:center|color:%230c0c0c|line_height:32px” google_fonts=”font_family:Open%20Sans%3A300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic%2C800%2C800italic|font_style:600%20bold%20regular%3A600%3Anormal”][vc_empty_space][vc_row_inner equal_height=”yes” content_placement=”middle”][vc_column_inner width=”1/2″][vc_column_text]When you go grocery shopping, look for health star ratings or heart foundation tick to help you choose healthier products. Get into a habit of reading and comparing nutrition values of products you buy.
The more stars, the healthier the choice.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_single_image image=”2844″ img_size=”full” alignment=”center” image_hovers=”false” lazy_loading=”true”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space][vc_separator color=”mulled_wine” style=”shadow”][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”3.” font_container=”tag:h2|font_size:40px|text_align:center|color:%230c0c0c|line_height:40px” google_fonts=”font_family:Open%20Sans%3A300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic%2C800%2C800italic|font_style:700%20bold%20italic%3A700%3Aitalic”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”Spread avocado instead of butter:” font_container=”tag:h2|font_size:32px|text_align:center|color:%230c0c0c|line_height:32px” google_fonts=”font_family:Open%20Sans%3A300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic%2C800%2C800italic|font_style:600%20bold%20regular%3A600%3Anormal”][vc_empty_space][vc_row_inner equal_height=”yes” content_placement=”middle”][vc_column_inner width=”1/2″][vc_single_image image=”2840″ img_size=”full” alignment=”center” style=”vc_box_shadow_3d” image_hovers=”false” lazy_loading=”true”][/vc_column_inner][vc_column_inner width=”1/2″][vc_column_text]Avocado is a healthy replacement for butter or margarine. Avocado is much less in calorie compared to butter and will be a good friend of your heart with its monounsaturated fats. It’s rich in B group vitamins and fibres.
You can even add it to your smoothie or try in baking. (Yes, seriously. People have been using it for backing instead of butter!)[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space][vc_separator color=”mulled_wine” style=”shadow”][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”4.” font_container=”tag:h2|font_size:40px|text_align:center|color:%230c0c0c|line_height:40px” google_fonts=”font_family:Open%20Sans%3A300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic%2C800%2C800italic|font_style:700%20bold%20italic%3A700%3Aitalic”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”Snack on healthy: ” font_container=”tag:h2|font_size:32px|text_align:center|color:%230c0c0c|line_height:32px” google_fonts=”font_family:Open%20Sans%3A300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic%2C800%2C800italic|font_style:600%20bold%20regular%3A600%3Anormal”][vc_empty_space][vc_row_inner equal_height=”yes” content_placement=”middle”][vc_column_inner width=”1/2″][vc_column_text]Replace cheese and crackers with nuts and fruits. Fibres in them will make you full quickly and they are a good source of essential nutrients and antioxidants. If you don’t mind eating raw salad then simply a carrot or cucumber are a good choice.
Try shredding the carrot or baking some carrot chips. [/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_single_image image=”2841″ img_size=”full” alignment=”center” image_hovers=”false” lazy_loading=”true”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space][vc_separator color=”mulled_wine” style=”shadow”][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”5.” font_container=”tag:h2|font_size:40px|text_align:center|color:%230c0c0c|line_height:40px” google_fonts=”font_family:Open%20Sans%3A300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic%2C800%2C800italic|font_style:700%20bold%20italic%3A700%3Aitalic”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”Dress your salad healthy:” font_container=”tag:h2|font_size:32px|text_align:center|color:%230c0c0c|line_height:32px” google_fonts=”font_family:Open%20Sans%3A300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic%2C800%2C800italic|font_style:600%20bold%20regular%3A600%3Anormal”][vc_empty_space][vc_row_inner equal_height=”yes” content_placement=”middle”][vc_column_inner width=”1/2″][vc_single_image image=”2839″ img_size=”full” alignment=”center” image_hovers=”false” lazy_loading=”true”][/vc_column_inner][vc_column_inner width=”1/2″][vc_column_text]Ditch the high-fat salad dressing and choose lemon juice or balsamic vinegar. Mint flavoured yoghurt and our favourite avocado in lime juice can be another option. Instead of sprinkling croutons, sprinkle roasted walnuts or almonds.[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space][vc_separator color=”mulled_wine” style=”shadow”][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”6.” font_container=”tag:h2|font_size:40px|text_align:center|color:%230c0c0c|line_height:40px” google_fonts=”font_family:Open%20Sans%3A300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic%2C800%2C800italic|font_style:700%20bold%20italic%3A700%3Aitalic”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”Watch your rice intake: ” font_container=”tag:h2|font_size:32px|text_align:center|color:%23000000|line_height:32px” google_fonts=”font_family:Open%20Sans%3A300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic%2C800%2C800italic|font_style:600%20bold%20regular%3A600%3Anormal”][vc_empty_space][vc_row_inner equal_height=”yes” content_placement=”middle”][vc_column_inner width=”1/2″][vc_column_text]Try quinoa over rice on at least 2 occasions of from five. It is a good source of carbohydrates with a low glycemic index of 53 and high protein content.
Quinoa seeds have more Vitamin B2, Vitamin C, Vitamin E and Vitamin A than rice, wheat or barley. If you cannot go for quinoa, opt for brown rice. [/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_single_image image=”2843″ img_size=”full” alignment=”center” style=”vc_box_shadow_3d” image_hovers=”false” lazy_loading=”true”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space][vc_separator color=”mulled_wine” style=”shadow”][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”7.” font_container=”tag:h2|font_size:40px|text_align:center|color:%230c0c0c|line_height:40px” google_fonts=”font_family:Open%20Sans%3A300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic%2C800%2C800italic|font_style:700%20bold%20italic%3A700%3Aitalic”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”Use olive oil instead of butter in cooking:” font_container=”tag:h2|font_size:32px|text_align:center|color:%23000000|line_height:32px” google_fonts=”font_family:Open%20Sans%3A300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic%2C800%2C800italic|font_style:600%20bold%20regular%3A600%3Anormal”][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space][vc_separator color=”mulled_wine” style=”shadow”][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”8.” font_container=”tag:h2|font_size:40px|text_align:center|color:%230c0c0c|line_height:40px” google_fonts=”font_family:Open%20Sans%3A300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic%2C800%2C800italic|font_style:700%20bold%20italic%3A700%3Aitalic”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”Choose wholemeal, wholegrain and multigrain bread instead of white bread:” font_container=”tag:h2|font_size:32px|text_align:center|color:%23000000|line_height:38px” google_fonts=”font_family:Open%20Sans%3A300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic%2C800%2C800italic|font_style:600%20bold%20regular%3A600%3Anormal”][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]The best way to have healthy levels of cholesterol in your diet is to limit foods high in saturated fats. find out more about food habits for cholesterol.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Reference:
- https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
- http://healthstarrating.gov.au/internet/healthstarrating/publishing.nsf/Content/How-to-use-health-stars
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great tips, thankyou. trying to fight it naturally.