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Fiber - How Much is Enough?

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Double Yogurt Orange Muffins

(Family Features) - Have you eaten enough fiber today? A new survey found that nearly 70 percent of women polled say they eat enough fiber every day, but only about one of 10 is actually eating enough fiber. 

The survey, conducted on behalf of Kellogg's All-Bran Yogurt Bites cereal, also found that more than one-third of respondents believed they need to eat fewer than 20 grams of fiber each day. The reality is that women, in particular, require about 25 grams of fiber daily  to help prevent such ailments as coronary artery disease, colon cancer, obesity, diabetes and various gastro-intestinal disorders.

So why are women lagging on fiber intake? A number of reasons exist, says registered dietitian Joanne Larsen, but misconception probably ranks as No. 1.  

"Women don't realize how much fiber is in various foods and how important fiber is to all aspects of their health - not just digestive health," Larsen explains. "When they learn that their bagel, or morning white or wheat toast, has just a few grams of fiber and that getting a full 25 grams can help improve their health, women become very aware of how much more fiber they need in their diet." 

Since eating 25 grams of fiber can seem daunting, women often turn to fiber supplements. While these pills and powders contain about three grams of fiber per serving, they might not offer other vitamins and minerals. And, many health professionals agree it's often best to get fiber through real food sources.

"When you consider the diseases that eating fiber can help prevent, a high-fiber diet should be a priority," adds Larsen. "Still, women juggle so much every day with home, work and family. Getting enough fiber shouldn't weigh heavy on their minds."
That's why one serving of a flavorful and fiber-full cereal such as All-Bran Yogurt Bites or a delicious Double Yogurt Orange Muffin made with All Bran cereal are simple ways to get the recommended daily intake.

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Double Yogurt Orange Muffins

  • 1 cup all-purpose flour
  • 1/2 cup granulated sugar
  • 2 teaspoons grated orange peel or lemon peel
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 1/2 cups Ready-To-Eat Cereal All-Bran Yogurt Bites
  • 2 containers (6 oz. each) low-fat orange or lemon yogurt
  • 1 teaspoon vanilla
  • 1/4 cup Breakfast Morningstar Farms Scramblers egg substitute (thawed)*
  • 2 tablespoons vegetable oil
  • 1/2 cup powdered sugar
  • 1 to 2 teaspoons orange juice or lemon juice
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    1. Stir together flour, granulated sugar, orange peel, baking powder, baking soda and salt. Set aside.
    2. In large bowl combine Kellogg's All-Bran Yogurt Bites cereal, yogurt and vanilla. Let stand about 2 minutes or until cereal softens. Add Morningstar Farms Scramblers egg substitute and oil. Beat well. Add flour mixture, stirring until just combined. Portion evenly into twelve 2 1/2-inch muffin-pan cups coated with cooking spray or lined with foil bake cups.
    3. Bake at 400°F about 15 minutes or until golden brown. Cool in muffin pan for 5 minutes. Remove from pan. Cool completely.
    4. Stir together powdered sugar and enough orange juice to make of drizzling consistency. Drizzle over muffins.

SOURCE: Kellogg's All-Bran Yogurt Bites

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