one third or one half of the recommended amount. Fibre plays many roles in keeping us healthy and is not just for keeping bowel function normal.

Fibre helps to control the blood sugar, helps to control our appetites and reduces the risk of some types of cancers. The recommended daily amount of fibre is 25-35 grams per day.

When foods get processed, fibre gets discarded or destroyed. An easy way to boost your fibre intake is to use unprocessed foods such as fresh or frozen vegetables, fresh fruits, 100% whole wheat breads and rolls and whole grain and bran cereals.

Simply including 1 to 1 cup of a high fibre bran cereal in your breakfast can contribute 12-15 grams of fibre in one easy choice. You can mix bran cereals with your favourite hot or cold cereals. You don't have to eat them "straight.'' Since fibre is only found in foods that are from plants, you don't expect animal products such as milk, chicken or eggs to contain any fibre. Fruits, vegetables, whole grains, dried beans and nuts all contribute small, but important, amounts of fibre to your daily food choices.

QUICK FIBRE BOOSTERS Don't peel fruits and vegetables, like pears, apples and potatoes.

Use brown rice and high fibre pastas.

Add rinsed, tinned beans to spaghetti sauce, soups and casseroles.

Check your bread label to see that whole wheat flour is the first ingredient on the list.

Ask for whole wheat bread or pizza crust when dining out.

If you bake, substitute whole wheat flour for up to 1 of the white flour in the recipe.

Use dried fruits, such as raisins, as a garnish on cereals, salads, sandwiches and other dishes.

Top your sandwiches with lettuce, tomato alfalfa sprouts, shredded carrots, sliced cucumbers, roasted bell peppers or other vegetables.

Jasen Moniz is President of the Bermuda Dietitians Association.

SENIORS SR