08 July, 2011
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- National Institutes of Health: Fiber
- Harvard School of Public Health: Fiber: Start Roughing It!
- American Heart Association: Cholesterol, Fiber and Oat Bran
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High Fiber Breakfast Cookie
Eating a balanced breakfast -- even if it’s concentrated in the form of a high-fiber breakfast cookie -- can prevent mental and physical fatigue later in the day. Making breakfast a regular part of your routine may also help you control your cholesterol, eat less fat, and consume more vitamins and minerals. A high-fiber breakfast cookie like the one developed by the American Diabetes Association, offers whole grains, bran, nuts, raisins, nonfat milk and optional flax seed in each serving.
Whole-grain foods, low-fat dairy foods, a low-fat source of protein, and fruits or vegetables are the main components of a balanced breakfast. A high-fiber breakfast cookie can bring these nutrients together in a convenient, portable form. Breakfast cookies may appeal to kids who are too busy to sit down for a bowl of oatmeal with milk and orange juice. According to KidsHealth.org, children who eat breakfast perform better in school, are more likely to maintain a healthy weight and have fewer sick days. Adults who eat breakfast also have sharper concentration and may find it easier to control their weight.
Beth Israel Deaconess Medical Center advises that you eat whole-grain breakfast cereals that offer a minimum of 5 grams of fiber per serving. The ADA’s high-fiber breakfast cookie provides 5 grams of fiber per two-cookie serving in the form of whole oats and oat bran. The National Institutes of Health recommends that you eat between 20 and 35 grams of fiber each day to prevent constipation, reduce your risk of cardiovascular disease and maintain blood sugar control.
The ADA’s breakfast cookie recipe reduces fat and cholesterol by using applesauce and canola oil instead of butter or hydrogenated shortening. This high-fiber recipe calls for oat bran, whole oats and optional ground flax seed. Nuts, raisins, grated orange peel, orange juice, honey, brown sugar, eggs and vanilla extract round out the list of ingredients. The recipe includes nonfat powdered milk for extra protein and calcium.
A serving of two high-fiber breakfast cookies has 220 calories, 5 grams of fiber, 37 grams of total carbohydrate, 6 grams of protein, 7 grams of fat, less than 1 gram of saturated fat, 127 milligrams of sodium and 22 milligrams of cholesterol, according to the ADA. Whole oats are rich in soluble fiber, which dissolves partially during digestion. When you follow a diet low in saturated fat and cholesterol, the fiber in whole oats may protect the health of your heart by lowering your cholesterol levels.
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