N ow, before you say 'but you just told me to limit my dairy intake', remember that milk and cheese aren't the only sources of calcium in our diet. You can find 460mg in 100g of sardines, 40mg in 15g or almonds and 130mg in 80g or spinach.
5. Eat your potato skins
Fiber is one of the unspoken heroes of good nutrition, perhaps in part because it feels old fashioned. There are several types of dietary fibers, but for our purposes we need to differentiate between soluble and insoluble fibers. Soluble fibers absorb water to form a gel, while insoluble fibers remain largely intact absorbing liquids that add to its bulk.
Fibers, in all its forms, have several important roles, including reducing cholesterol, helping manage weight, appetite, energy levels. and reducing the risk of colon cancer. An adult man requires some 30g of fiber a day, but it seems that on average we get less than 1
The nutrient is found in grains, legumes, fruits and vegetables. You can find 3.3g or fibers in 100g of cooked broccoli while the same amount of brown rice has 1.8g, cooked quinoa 2.8g and spinach 2.4g. There are fibers in tubers too, but mostly in the skin, not while eating the white fluffy part of a baked potato can provide 1.3g per 100g, having the skin too increases that to 2.9g.