Gayle Druzovec

BSc, MNutr&Diet
Accredited Practising Dietitian
Qualified Sports Dietitian
Certificate 3 and 4 (Fitness)

Gayle is a qualified dietitian with several years experience working to help people achieve their dietary and fitness goals such as weight loss, sports nutrition and healthy eating, as well as any medical conditions that require dietary modifications (diabetes, gastro intestinal problems, heart disease, etc).

Corner Canterbury and Heatherdale Roads
Vermont 3133
Phone: 03 9873 3351
Website: www.personaltrainer-vermont.websyte.com.au

Increasing fibre is one of the easiest ways to improve your diet. Fibre can help
prevent many illnesses (such as cancer, constipation, and improving diabetes
control) as well as keeping our bodies healthy and helping to lose weight.

How much fibre do I need?

The recommended intake for adults is 30g per day. Most Australians only
manage 18 – 25g per day.

To boost up your fibre intake try:

• Whole grain cereals for breakfast
• Using whole meal or grainy breads
• Make a smoothie with low fat milk, sliced fruit, oat bran and yoghurt
• Include salad and vegetables with your main meals (preferably with the skins and seeds on as this is where most of the fibre is)
• Include wholemeal pasta and brown rice
• Try adding legumes to your diet

Ingredients:

• 2 teaspoons of oil
• 1 small onion, chopped
• 1 medium (330g) sweet potato, peeled and chopped
• 1 cup of red lentils
• 1 large vegetable stock cube, crumbled
• 3 cups of water

Method:

1. Heat oil in large saucepan, add onions and stir over a medium
   heat for about 2 minutes, or until onion is soft.
2. Add remaining ingredients and bring to boil.
3. Reduce heat and simmer for about 20 minutes or until sweet potato is soft.
4. Blend mixture in several batches until smooth. Or alternatively,
   use a potato masher or eggbeaters to make the soup smooth.

This soup can be frozen for up to 2 months so it is worth making a large batch at once.