American's consume about 12-17g/day of fiber of which 3-4 grams are soluble. The recommended daily fiber content is 20-25g with the soluble fiber recommended to be about 5-10g. We are coming out a little short so it is time to do something about it.
Where do we get our fiber?
Dietary fiber is from the part of a plant that can't be absorbed or digested by the body. It can be found in whole grains, fruits, vegetables, and legumes. There are two kinds of fiber called soluble and unsoluble. When you hear the term soluble fiber, it gets its name because it dissolves in water. It forms a jelly like material in the small intestine and is destroyed by bacteria in the large intestine. It helps lower cholesterol and glucose levels in the body and is found in foods like apples, oats, barley, carrots, pears, peas, beans, seeds, and psyllium. The other type of fiber is insoluble fiber because, as you guessed it, does not dissolve in water and isn't destroyed by bacteria in the large intestine. These fibers work in the colon adding bulk and help retain water, keeping stools softer and larger. These fibers are found in foods like wheat bran, corn bran, cabbage, and root vegetables.
It is well known that fiber helps with constipation but what if we don't have that problem? Why do we want to make sure we get enough? Fiber provides many other benefits like lowering you risk of heart disease and your risk of diabetes, helps with irritable bowel syndrome, diverticulitis, hemorrhoids, and may decrease you risk of colon cancer. -Colon cancer is the third most common cause of cancer and second leading cause of death in cancers by the way.-
So now that you know how important it is, how can you add fiber to your diet?
Use whole wheat breads and pasta's instead of refined wheat, eat raw fruits and vegetables, potatoes, turnips, and carrots are high in fiber. Beans are high in fiber. Eat whole grain cereals.
Just remember to keep taking steps to improving your health. Each step makes a difference. This week take focus on fiber.
References:
Zimmermann M. Micronutrients as Prevention and Therapy: Burgerstien's Handbook of Nutrition, Micronutrients in the Prevention and Therapy of Disease. 9th Edition. Karl F. Haug Verlag, Huthig Medizin-Verlage GmbH & Co.,Stuttgart, Germany;2000:176
Nutrition and Healthy Eating. Web site. Available at: http://www.mayoclinic.com/health/fiber/NU00033. Accessed April 4, 2010.
Sunday, April 4, 2010
Saturday, April 3, 2010
Spring Cleaning Time for Your Diet
Spring time is a time to reevaluate things and clean up what isn't serving us. It is important to not only do spring cleaning in your home but to do spring cleaning with your health. We have all heard in the news how American's are in a downward spiral with regards to our health. Over 2/3's of our population are overweight with over 30% being obese. On an even sadder note, 17% of adolescents are overweight and children 6-11 years old overweight.1
Why are we so concerned about our weight? Obesity is a major risk factor for heart disease, as well as, cancer. So not only are the American adults at greater risk our children's health is at stake. Obesity correlates with high triglycerides, cholesterol, high blood pressure, diabetes, and lower HDL (good) cholesterol.
So.... let's take charge and do some spring cleaning with our health.
1. Eat fewer bad fats, more good fats, and no trans fats. Even though fats are notorious for being bad we still need some. They provide fuel for cells, are used to make cell membranes, and raw materials for hormones. Completely cut out trans fats which raise LDL's and triglycerides. Around 70% of the trans fats we eat are hidden in processed foods like crackers, muffins, cookies, restaurant foods. Avoid partially hydrogenated vegetable oils, vegetable shortning, and margarine. Saturated fats which are in butter, cheese, red meat, ice cream increase LDL's (bad cholesterol) Monosaturated fats are good fats like olive oil, canola oil, and avacado's. Polyunsaturated fats found in deep sea fish like salmon, mackerol, herring, or tuna are essential, meaning, the body can not make them and need to be eaten.
2. Eat less refined grain and more whole grains. Refined grains increase blood sugar, insulin, triglycerides, and decrease HDL. Whole grains are protective against diabetes, heart disease, and gastrointestinal problems. Look on the label of the food to have the first ingredient say "whole" grain.
3. Choose healthier proteins. Best source is beans, nuts, fish, poultry, and eggs. Decrease eating red meats.
4. Eat plenty of veggies and fruits (not potatoes). This change in the diet will decrease your blood pressure, heart attack risk, stroke risk, constipation, and gastrointestinal issues. Eat at least 5 servings a day but remember, the more the better. Make dinner pretty and eat a variety of color. Cook your tomatoes. The nutrients of a tomato is more bioavailable when they are cooked.
5. Drink alcohol in moderation. Females should limit themselves to 1 drink a day and males to 2.
6. Take a multivitamin. Multivitamins, especially whole foods multivitamins, make up for holes in the diet. Just remember that they are not a substitute for a good diet.
7. Watch your weight. A calorie is a calorie no matter if it is food or liquid. Move- you need at least 30 minutes a day of physical activity. Try walking at lunch or going for a walk with the family.
8. Eat wisely. Stop eating before your stuffed. Eat small portions, watch your calories, be selective with your food choices, and keep it simple.
Here are some tid bits on popular diets:
a) Low carbohydrate, and high protein diet (Atkin's or Southbeach Diet)
-The body uses calcium to neutralize the protein breakdown. There is an increase demand on the kidney, fiber intake is decreased, as well as, fat, vitamins and minerals. There is an increase in bone loss.
b) Low fat diet(Eat More, Weigh Less) These diets tend to be low in flavor. People tend to lose weight at first but will later gain back the weight again.
c) Choosing the correct carbohydrates. (Glycemic Revolution, Mediterranean Diet) These diets promote healthy eating, decreased hunger, and a good lifestyle changes.
d) Food portion diets (The Zone) The diets watch correct protein, carbohydrate, and fat content. The are not that easy to follow, are strict, and can be expensive.
Happy spring cleaning! And congratulations on your better health!
1. National Center for Health Statistics. Health, United States, 2009: With Special Feature on Medical Technology. Hyattsville, MD. 2010. 301-305.
2. Willett W C, Skerrett P J, Eat, Drink, and Be Healthy. New York, NY. Free Press. 2001. 58-65.
Why are we so concerned about our weight? Obesity is a major risk factor for heart disease, as well as, cancer. So not only are the American adults at greater risk our children's health is at stake. Obesity correlates with high triglycerides, cholesterol, high blood pressure, diabetes, and lower HDL (good) cholesterol.
So.... let's take charge and do some spring cleaning with our health.
1. Eat fewer bad fats, more good fats, and no trans fats. Even though fats are notorious for being bad we still need some. They provide fuel for cells, are used to make cell membranes, and raw materials for hormones. Completely cut out trans fats which raise LDL's and triglycerides. Around 70% of the trans fats we eat are hidden in processed foods like crackers, muffins, cookies, restaurant foods. Avoid partially hydrogenated vegetable oils, vegetable shortning, and margarine. Saturated fats which are in butter, cheese, red meat, ice cream increase LDL's (bad cholesterol) Monosaturated fats are good fats like olive oil, canola oil, and avacado's. Polyunsaturated fats found in deep sea fish like salmon, mackerol, herring, or tuna are essential, meaning, the body can not make them and need to be eaten.
2. Eat less refined grain and more whole grains. Refined grains increase blood sugar, insulin, triglycerides, and decrease HDL. Whole grains are protective against diabetes, heart disease, and gastrointestinal problems. Look on the label of the food to have the first ingredient say "whole" grain.
3. Choose healthier proteins. Best source is beans, nuts, fish, poultry, and eggs. Decrease eating red meats.
4. Eat plenty of veggies and fruits (not potatoes). This change in the diet will decrease your blood pressure, heart attack risk, stroke risk, constipation, and gastrointestinal issues. Eat at least 5 servings a day but remember, the more the better. Make dinner pretty and eat a variety of color. Cook your tomatoes. The nutrients of a tomato is more bioavailable when they are cooked.
5. Drink alcohol in moderation. Females should limit themselves to 1 drink a day and males to 2.
6. Take a multivitamin. Multivitamins, especially whole foods multivitamins, make up for holes in the diet. Just remember that they are not a substitute for a good diet.
7. Watch your weight. A calorie is a calorie no matter if it is food or liquid. Move- you need at least 30 minutes a day of physical activity. Try walking at lunch or going for a walk with the family.
8. Eat wisely. Stop eating before your stuffed. Eat small portions, watch your calories, be selective with your food choices, and keep it simple.
Here are some tid bits on popular diets:
a) Low carbohydrate, and high protein diet (Atkin's or Southbeach Diet)
-The body uses calcium to neutralize the protein breakdown. There is an increase demand on the kidney, fiber intake is decreased, as well as, fat, vitamins and minerals. There is an increase in bone loss.
b) Low fat diet(Eat More, Weigh Less) These diets tend to be low in flavor. People tend to lose weight at first but will later gain back the weight again.
c) Choosing the correct carbohydrates. (Glycemic Revolution, Mediterranean Diet) These diets promote healthy eating, decreased hunger, and a good lifestyle changes.
d) Food portion diets (The Zone) The diets watch correct protein, carbohydrate, and fat content. The are not that easy to follow, are strict, and can be expensive.
Happy spring cleaning! And congratulations on your better health!
1. National Center for Health Statistics. Health, United States, 2009: With Special Feature on Medical Technology. Hyattsville, MD. 2010. 301-305.
2. Willett W C, Skerrett P J, Eat, Drink, and Be Healthy. New York, NY. Free Press. 2001. 58-65.
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