"You can either hold yourself to the unrealistic standard of others, or ignore them and concentrate on being happy with yourself as you are"
-Jeph Jacques
WEBSITE:http://www.medicinenet.com/script/main/art.asp?articlekey=56708 Eating healthy doesn't have to blow the pocketbook. Check out some tips to eat healthy without ruining your budget!
Fiber is a huge buzz word in the health community today. Many products are increasing their fiber levels, and using high-fiber as their advertisement campaign. This attention to fiber has led to some incredible research on the amazing benefits of adding fiber to diets, but Americans are still not getting the recommended amount. With all this talk about fiber, it is important to know what it is and how to start increasing it in a diet so you can reap the benefits!
Well, in short, fiber is the indigestible portion of plants foods and is broken up into soluble fiber and insoluble fiber. Soluble fiber is fermented in the colon into gases and dissolves in water. Sources of soluble fiber are apples, bananas, berries, legumes, oats, and some vegetables. Insoluble fiber is classified by it's inability to dissolve in water. It increases the movement of material through the digestive tract and increases stool bulk. Sources of this are whole wheat foods, bran, nuts, seeds, cucumbers, carrots, zucchini, wheat bran, whole-grain breakfast cereals, and the skin of some fruits and vegetables.
Why do I need FIBER?
Fiber has so many health benefits and has become recommended for any health diet. For starters, fiber has been linked to lowering the risk of coronary heart disease and also help to ward off metabolic syndrome (factors that lead to heart disease). Studies have linked diets rich in dietary fiber to a decrease in the risk of Type 2 Diabetes. Fiber has also shown to decrease constipation and Diverticular Disease (an inflammation of the intestine). Because fiber slows the length of time food is in the intestines, it increases the feeling of being full for longer periods of time and decreases appetite. People with high-fiber diets show to have healthier body weights than those without it.
Where can I get FIBER?
For many Americans, the average intake of fiber is 5-14 grams a day. In actuality this is dismal in comparison to the recommended amount needed for a healthy diet. Men should get 30-38 grams a day and women 21-25 grams.
-Replace white breads/rice/pasta for brown rice and whole-grain products
-Eating raw fruits and vegetables instead of the juice products
-Substitute meat products for legumes a few times a week
-Add flaxseed and nuts to yogurts and cereals
-Keep frozen berries for year-round additions to yogurts and smoothies
-Be selective, cereals should have a minimum of 4 grams of fiber
-Pair beans and peas to soups or salads
-Begin to substitute whole-wheat flour for white flour
-Toss in veggies to pasta dishes
-Always eat the skins of fruits (at least the ones that are edible)
-Highest fiber fruits: apples, kiwis, berries, oranges, pears, prunes
-Highest fiber vegetables: avocados, beans, broccoli, brussel sprouts, carrots, spinach, pototoes
-Other high fiber foods: nuts, oats, bran cereals, whole grain breads/pastas, brown rice
Megan
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