Good Health Habits When You Feel You
Have Passed Your Prime (ii)
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By Puxiao Cen, M.D. | Published March 2007

How can I get more fiber without changing my diet completely?

You don’t have to change your diet all at once. Try making 1 small change at a time. For example, if you eat 2 slices of white toast for breakfast, replace 1 of them with a slice of whole grain bread. If you drink orange juice every day, eat an orange instead for 3 days of the week. If you prefer salty snacks, try low-fat popcorn instead of potato chips.

Some people find it helpful to focus on adding a single high-fiber food (see the box below) at each meal or snack time.

Foods rich in fiber

• Unprocessed wheat bran
• Unrefined breakfast cereals
• Whole wheat and rye flours
• Grainy breads, such as whole wheat, rye or pumpernickel
• Fresh fruits, such as apples and berries
• Dried fruits, such as prunes, apricots and figs
• Vegetables, such as broccoli and carrots
• Legumes, such as chickpeas, baked beans and lima beans

I often have a hard time sticking with something, even when I know it’s a good thing to do.

How active you are and what you eat are habits. By starting small and rewarding yourself for each step you take, you can make a difference in how good you feel. You may find it easier to be more physically active and eat more fiber if you think of every day and every meal as a chance to do something good for yourself.