Healthy eating tip 5: Bulk up on fiber
Eating foods high
in dietary fiber can help you stay regular,
lower your risk for heart disease, stroke, and diabetes, and help you lose
weight. Depending on your age and gender, nutrition experts recommend you eat
at least 21 to 38 grams of fiber per day for optimal health. Many of us aren't
eating half that amount.
- In general, the more natural and unprocessed the food,
the higher it is in fiber.
- Good sources of fiber include whole grains, wheat
cereals, barley, oatmeal, beans, nuts, vegetables such as carrots, celery,
and tomatoes, and fruits such as apples, berries, citrus fruits, and
pears.
- There is no fiber in meat, dairy, or sugar. Refined or
“white” foods, such as white bread, white rice, and pastries, have had all
or most of their fiber removed.
- An easy way to add more fiber to your diet is to start
your day with a whole grain cereal or add unprocessed wheat bran to your
favorite cereal.
How fiber can help you lose weight
Since fiber stays in the stomach longer than
other foods, the feeling of fullness will stay with you much longer, helping
you eat less. Fiber also moves fat through your digestive system quicker so
less of it is absorbed. And when you fill up on fiber, you'll also have more
energy for exercising.
