Budget-Friendly High-Fiber Foods

Did you know that March is National Nutrition Month and also ?  

Colorectal cancer is the growth of cancerous cells in the colon, rectum and the appendix. It is the most common cancer of the digestive organs and accounts for more than 50 percent of all cases of cancer in the digestive tract. Colorectal cancer is the third most commonly diagnosed cancer in both men and women in the United States.

The American Cancer Society's most recent estimates for the number of colorectal cancer cases in the United States are for 2012:

103,170 new cases of colon cancer
40,290 new cases of rectal cancer

Try adding the following high-fiber foods to your grocery cart for maximum colon cancer prevention and healthy nutrition, without spending big bucks:

Oats-Since breakfast is the most important meal of the day, why not start your day off right with a simple bowl of oatmeal.  Oatmeal is filled with soluble fiber which helps lower LDL (bad) cholesterol, and also helps to keep blood sugar from rising too quickly.  Oats are also rich in flavonoids which, are nutrients found in whole grains that help fight inflammation.  If you are pressed for time, even quick oats contain some whole grain benefits.

Kale-This dark leafy green vegetable is loaded with bone-building calcium and protective antioxidants.  Weighing in at only 35 calories per cup, this high-fiber veggie can help keep your waistline trim. Add kale to soups and stews or sauté it with garlic and olive oil. Yum!

Sweet potatoes-Just one sweet potato provides two-thirds of your daily vitamin C and more than a day’s worth of vitamin A, not to mention fiber.  After all, they are not bright orange for nothing. Cut them into strips, toss lightly with some olive oil and bake them to make sweet potato fries.

Beans-Packed with fiber and protein, beans will keep you
feeling full and satisfied.  Beans may be small, but pack big nutrition including folate, potassium, iron, and magnesium.  Add beans to salsa and corn
for a tasty and quick side dish.  Beans also go great in burritos, soups, and casseroles.  The fiber content in a ½ cup serving of the following beans is:

Kidney 5.7 grams       

Pinto    7.4  grams

White   5.5 grams

With a little planning, you can cut your colorectal cancer risk and grocery expenses without sacrificing high fiber nutrition. Here’s to a healthy colon!