It's an important part of a healthy diet. Eating enough fiber can reduce your risk for heart disease, type 2 diabetes, diverticulitis (inflammation of the intestines) and more.

Current guidelines recommend that adults eat 20-35 grams of dietary fiber per day. Fiber is found in whole-wheat, bran and oatmeal breads and cereals, but that's not the only way to get it. Try your favorite fruits and vegetables!

Tips for getting five servings of veggies and fruits:

• Top bran cereals, oatmeal and salads with your favorite berries.
• Blend fruits with skim milk and ice and artificial sweetener for a morning smoothie or desert.
• Grill up zucchini with your lean beef, chicken or salmon.
• A cool summer bean salad goes well with just about any lunch or dinner dish.
• Make your sandwiches fiber-packed by using whole-wheat bread and adding cucumbers and tomatoes.
• Slice up and separate snack-sized carrots, celery, broccoli and cauliflower for each day of the week.
• To add zip to your summer veggies, mix fat-free sour cream with onion, garlic and dill to taste.

For more information, visit our Health Information section at www.akrongeneral.org.

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