Healthy Eating Club Courses 
Breakfast Cereals that are high fibre,
low salt, low sugar, low fat
Sanitarium Weet-bix Hi Bran Soy/Linseed
You don't need to eat alot more calories to increase your fibre intake; you can easily double your fibre intake without increasing your calorie intake by being more selective - see table below
Typical low fibre intake of less than 20g/day
Fibre (g) Calories 1 cup rice bubbles 0.3 100 4 slices white bread 3.2 280 1 tablespoon peanut butter 2 125 1 fruit 3 80 1/2 cup canned fruit , undrained 2 80 French fries large 110g 2 290 1/2 cup frozen mixed vegetables 3 50 1 cup white cooked rice 1.2 184 1 plain dry biscuit e.g SAO 0.3 40 1 slice plain cake 60g 1 170 1 cup commercial fruit juice 0 115 Total 18 1514 Typical high fibre intake of more than 30g/day
>30g can be easily achieved if you cosume wholegrain cereal products and by eating more fruit, vegetables and legumes and instead of low fibre cakes and biscuits have nuts/seeds as a snack or use in meals
Fibre (g) Calories 2 Weetbix Hi-Bran 7 120 4 slices wholemeal + wholegrain bread e.g Taylors bread 7.2 240 1 tablespoon pure almond spread 3 110 2 fruits 6 160 1 cup frozen mixed vegetables 6 100 1 small boiled potato with skin100g
3.5 70 1/2 cup baked beans 6 140 1 cup white cooked spaghetti 3 200 1 whole grain dry biscuit e.g vitawheat 9 grains 1.5 50 25 almonds 4 170 1 cup whole fruit juice e.g wild about fruit hi-fibre apple juice 0.5 115 Total 47.7 1475
Read the HEC fact sheet on FIBRE
Audio Transcripts
Whole wheat/wheat bran cereals contain a type of fibre (insoluble fibre) which helps prevent constipation and possibly bowel cancer and heart disease. These unrefined cereals also contain the phytoestrogen lignan which is an antioxidant and may play a role in the prevention of heart disease and cancer. Some examples of whole wheat/bran cereals include weet bix, vita brits, wheat flakes, mini-wheats, sultana bran and all-bran.
Porridge, muesli, oat/barley bran contain another type of fibre (soluble fibre) which help prevent constipation and lower blood cholesterol; Kellogg's Guardian has the greatest amount of soluble fibre, followed by Uncle Tobys Healthwise (hearthealth), porridge and muesli. Hi-maize is a resistant starch which may contribute to bowel health; it is added to Uncle Tobys Healthwise and to Honey Grinners.
Hi-bran soy linseed biscuits (Hi-Bran) contain the phytoestrogens isoflavones due to the addition of soy and linseed. Soy protein and isoflavones have been implicated in controlling menopausal symptoms, in increasing bone mineral density and in lowering blood cholesterol levels. About 8 biscuits per day are needed to observe effects on menopausal symptoms. These biscuits also have 25% recommended dietary intake for vitamin E and iron and contain 6% fat mainly from desirable omega 3 linolenic acid from linseed and soy (in contrast, weetbix has only 2% fat).
