Fiber

Get More Fiber In Your Diet

Eating a diet rich in fiber helps keep your digestive system healthy and can lower your risk of cardiovascular disease and diabetes. Men need more than 35 grams per day. Foods that are considered to be high in fiber contain at least 5 grams per serving.

Foods rich in fiber include fruits, vegetables and whole grains. Look for 100% whole grain or 100% whole wheat on the label. If you see words like made with whole grain or multi-grain, be sure to check the nutrition facts label for the amount of fiber per serving. Eating more fiber doesn't mean you have to adopt a brand new diet.,You can easily add extra fiber with just a few changes.

• Serve a easy to make fruit salad.
  
• Eat a fresh orange rather than drinking juice.
  
• Eat the skins of apples and pears.
  
• Don't peel your potatoes -- include the skins that also contain the most nutrition.
  
• Buy 100% whole grain breads instead of refined white bread.
  
• Add more vegetables to your stews or soup.
  
• Choose bran muffins instead of chocolate chip muffins.
  
• Snack on nuts, which are rich in fiber and healthy fats.
  
• Add fresh berries to your favorite yogurt.
  
• Substitute whole wheat flour for half of the white flour in your recipes.
  
• Eat oatmeal or oat cereals for breakfast.
  
• Served baked beans as a side dish.
  

Eating high-fiber foods is important. However, it's just part of a healthy diet. You can also go overboard on your fiber intake. Eating excessive amounts of fiber can lead to bloating, gas and other symptoms of digestive discomfort. Please be careful and watch the fiber intake.
Here are some examples of one serving:

• one banana
• six strawberries
• one apple
• one peach
• one-half cup of orange or other fruit juice
• fifteen grapes
• five broccoli florets
• one roma tomato
• half of a baked sweet potato
• one ear of corn
• four slices of an onion
  

Remember that five servings is minimal. And if you're a larger person, you'll need more than five servings. For example, a man who is 5 foot 3 inches tall does not need to consume as much as a 7 foot tall basketball athlete. Since most fruits and vegetables are low in calories, you really don't need to worry about eating too many. But you do need to pay attention to how you serve and prepare them so you don't ruin the good nutrition by over-cooking or by adding too much unhealthy fat or extra calories.

Your Assignments This Week

Time to eat more fruits and vegetables, so choose a goal similar to one of these:
I will eat a piece of fresh fruit instead of a candy bar at least three days this week (or four days or all week).
I will eat a green vegetable with dinner and lunch three days this week (or four or five days).
Continue to use your food diary. It will help you keep track of how you are progressing.
What is good about eating more green leafy vegetables.
                                                                                                                                                                  "Oh Now go workout"
        R. Carson