Filling Up on Fiber Foods

When stocking the kitchen with staples this season, consider stocking up on fiber-full foods. Achieving adequate daily fiber intake is important for everyone. The average American falls short of adequate intake by eating only half the daily recommended amount of fiber.

Finding Fiber: Fiber is most abundantly found in fruits, vegetables, whole grains, legumes, nuts and seeds.

Benefits for Better Health: Adequate fiber intake has many health benefits, from helping lower cholesterol to maintaining healthy weight and improving blood sugar control.

Increase Intake: Increasing dietary fiber intake is made easy with a few healthy hints. Adding frozen vegetables to soups or sauces, for example, will add fiber and needed nutrients. Including one fiber-rich food, such as whole grain bread, in every meal is key.

Smoked Turkey Whole-Grain Slider

Serves: 4

All you need

4 Hy-Vee Bakery Fresh 100% whole-grain cocktail buns

¼ cup apple butter, divided

¼ pound Di Lusso deli sliced smoked turkey or leftover turkey, divided

2 (1 oz each) slices Havarti cheese, halved and divided

1 medium apple, such as Granny Smith or Braeburn, cored and thinly sliced

4 fresh lettuce leaves

All you do

  1. Place buns on cutting board and split open. Spread apple butter evenly on top side of each bun.

  2. On the bottom bun half without apple butter, place 1 oz. turkey, a half slice of Havarti cheese, one-fourth the apple slices and a lettuce leaf. Repeat for other 3 bun halves.

  3. Top each prepared bun bottom with the top half, apple-butter-side down.

Nutrition facts per serving: 200 calories, 7 g fat, 3.5 g saturated fat, 0 g trans fat, 35 mg cholesterol, 530 mg sodium, 29 g carbohydrates, 2 g fiber, 14 g sugar, 11 g protein. 40% vitamin A, 6% vitamin C, 10% calcium, 15% iron.

Source: Adapted from Tri-Foods International