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How to increase fibre
Increasing fibre in your diet is much easier if you substitute whole-grains for white or refined grains, such as white flour and white rice. As well as containing valuable fibre, whole-grains are a nutritious source of vitamins, trace minerals, antioxidants and phytochemicals.
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Ingredient
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Alternative
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White flour
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Wholemeal flour
Half wholemeal and half white flour.
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White rice
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Brown rice
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White pasta
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Wholemeal or vegetable pasta
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White bread
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Wholemeal or wholegrain breads
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Breadcrumbs
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Use wholemeal breadcrumbs or natural bran
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Fruits and vegetables
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Leave the skin on where possible
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Alternative cooking methods
Where possible, use cooking methods that result in less fat. Here are some ideas for cutting back on fat when cooking:
| Conventional method |
Alternative methods |
| Sauté or shallow frying |
Use a non-stick pan
Use a cooking spray
Grill or barbecue instead
Dry-fry on medium heat, stirring continuously
Use stock or water for sautéing instead of oil
Microwave food first, then crisp it up in the oven or under the grill |
| Deep frying |
Bake in the oven on a lightly greased tray
Partly cook in the microwave and allow to brown in the oven |
| White sauce |
Reduce the amount of butter or margarine you normally use by half
Thicken with cornflour
Use skim milk |
| Thickening sauces with flour |
Boil rapidly to reduce the amount of liquid
Thicken with extra pureed vegetables or tomato paste
Add natural bran
Use 1 Tbsp of cooked lentils |
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