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22 - The Oakville Beaver, Wednesday January 21, 2009 www.oakvillebeaver.com Are you missing fifty per cent of the fibre you need? (NC)--Most Canadians are missing out nutritionally by only getting half the amount of fibre that they need each day. The recommended amount of fibre or "Daily Value" is 25 grams. Knowing this, you can start to read food labels and get a better idea of how much you need to boost your consumption of fibre. What comes to mind when you think of the health benefits of fibre? If you are like most people, you may think of the role it plays in keeping you 'regular'. However fibre does a lot more than just keep the digestive system running smoothly. There are two main types of fibre: soluble and insoluble. These two types of fibre work quite differently in the body and both are important for good health. Soluble fibre is mostly found in dried peas, beans, lentils, oat bran and some fruits and vegetables. Insoluble fibre is the kind that promotes 'regularity' and is mostly found in wheat bran and products containing wheat bran as well as some vegetables and skins of fruits. Try some of these easy tips for increasing fibre in your diet: · Start your day with a high fibre cereal. In order to be called "high fibre" a food product must have at least 4 grams of fibre per serving. Read food labels. You'll see that the delicious varieties of Fibre 1 cereals have from 11 to 14 grams of fibre per serving. That's half of the Daily Value in one bowl. · Sprinkle a high fibre cereal like Fibre 1 on your applesauce and yogurt. · Add crushed high fibre cereals to foods you make such as muffins, pancakes, cookies and breads. · Be berry wild. Choose raspberries, blackberries and others to add variety to your cereals. These berries have twice the fibre of many other fruit selections. (1/2 cup of fresh raspberries= 4 grams fibre) · Go nuts. Jazz up salads, vegetables, snacks and desserts with almonds, sunflower seed or soy nuts. (1/4 cup of roasted almonds = 4 grams fibre) · Savour the skins. Eat fruits and vegetables with the skin on. ( a medium baked potato with skin on = 4 grams fibre) · Bring on the brown. Use brown rice instead of white. Switch to whole wheat pasta, whole wheat flour, whole wheat breads and whole wheat crackers. Serving Lunch, Dinner & Sunday Brunch exciting BISTRO MENU Exquisite casual dining in the heart of downtown PASTA Chicken Tagliatelle Artichoke Risotto SOUPS Thyme Wild Mushroom Leek & Potato SALADS Baby Spinach Organic Greens Hearts of Romaine Goat Cheese Salad 7.95 7.75 Children's Pasta BREADS Artisan Bread Sticks Baked Rosemary Focaccia 6.95 8.95 15.95 small 9.25 13.50 small 7.25 7.99 12.95 small 7.25 7.95 small 5.75 9.75 small 7.25 12.95 small 7.25 BISTRO FARE Grilled European Sausages 15.95 Steak Frites 16.95 Tempura Battered Haddock & frites 2 piece 21.95 1 piece 10.99 Mussels & Frites 17.95 OVEN BAKED FLAT BREADS Thyme Mushroom 13.25 The Monsieur 15.95 DINNER MAINS Organic Salmon Black Cod with Potato Strings Free Range Capon Breast Australian Rack of Lamb Beef Tenderloin Chef Augustine Douglas APPETIZERS Beef Carpaccio Thyme Steak Tartar Crab Cakes Crispy Spring Rolls 6 pieces Yukon Gold & Sweet Potato Frites 14.95 14.95 13.95 12.95 10.95 20.95 24.95 21.95 29.95 27.95 Custom & Tasting Menus available Half Price Appetizers on Wednesdays Live Jazz on Friday Evenings Reservations: 905.815.9351 266 Lakeshore at Trafalgar Oakville