Fill 'er up with fiber.

There is no doubt among medical mavens that fiber is strongly associated with reduced incidence of heart disease, high blood pressure, type II diabetes, some cancers, and, it even helps with weight control. But for some among us, figuring out how to consume the 20 to 35 grams of fiber per day that we are urged to eat can be real challenge. As a result, the average American diet includes only about half the recommended amount. Here are some suggestions from the American Dietetic Association on how to get more fiber in your diet.

Increase the variety of foods you eat. With a little of this and a little of that you will cover soluble and insoluble fibers and get the benefits of both.

Don't skip breakfast. Breakfast is a key fiber meal--cereals, bran muffins, whole wheat toast, fruits. Go for unprocessed selections. Look for breakfast cereals with five or more grams of fiber per serving.

Switch to whole grains. Whole grains are more than just whole wheat-think cornmeal, oatmeal, or rye. Once you've made that change, mushy white 4 bread will be forever a non-food item to you. Plan to eat legumes two to three times a week. They are among the best sources of fiber and they can help you reduce the amount of meat protein you consume.

Don't stop at five fruits and vegetables a day. Try to eat at least two at every meal and snack, getting yourself closer to ten a day.

Don't peel. You're throwing away lots of fiber, phytochemicals and flavor.

Make whole fruit your choice more often than juice. The fiber mostly resides in the skin and pulp, which are lost in most juices.

Supplement your recipes with fiber. Add bran or oatmeal to meatloaf. Use whole wheat for part of the white flour called for in your recipes.

Read food labels. Look for high fiber content.

(For more information visit the Web site of the American Dietetic Association at www.eatright.org)