Understanding the many benefits of fiber for the body Fiber is found in foods that come from plants (ie. fruits, vegetables, and grains. The body cannot digest fiber, but it plays an important role in one’s overall health. There are two types of fiber, insoluble and soluble. Insoluble fiber holds water like a sponge, and […]
To get the full health benefits of dietary fiber, adults should eat 25 to 35 grams of fiber each day. Most Americans eat only around 11 grams. How much fiber does my child need? Below is The American Academy of Pediatrics daily fiber intake recommendations for children two years and older. Age Fiber (grams) 2 […]
The skins of fruits are rich sources of fiber, so don’t peel apples and pears. Cut these fruits up into easy-to-eat wedges, but leave the skins on. Serve your child nectar (which contains pulp) rather than fiberless plain juice. Better yet, serve the whole fruit rather than its juice. A child’s age plus 5 grams […]
FOOD SERVING SIZE TOTAL FIBER (grams)* AllBran cereal 1/2 cup 10-13 Psyllium husks 2 tbsp. (1 ounce) 16 Wheat bran 1/4 cup 7 High fiber cereals 1 ounce (1/2 cup) 10-14 Flax meal 1/4 cup 8 Apple (with skin) 1 medium 3.5 Oat bran 1/4 cup 4 Prunes 3 medium 3 Kidney beans 1/2 cup […]
8 Ways to Boost Your Daily Fiber Simply emphasizing grains, fresh fruits and vegetables in your diet will automatically get you enough fiber. A diet that revolves around meat, eggs, and dairy products will not contain enough fiber. Here are nine easy ways to boost your daily fiber: 1. Cut back on refined foods “Enriched […]
Why You Need Fats: Good Fats Not all fats are bad (Also see Rating Fats from Best to Worst); you just need to know the difference between fats you need, and fats you don’t need. Here are some of the top reasons why you need fats: Fats provide energy Gram for gram fats are the […]
What to know: Hydrogenated fats The nutritional “bad word” every label reader should be aware of is “hydrogenated.” Zapping an unsaturated oil with high pressure hydrogen can turn the oil into saturated fat. (Hydrogen is forced into the empty parking spaces on the fat molecule.) This hydrogenation process is how vegetable oil is turned into […]
Understand Fats from Best to Worst Understanding how we rate fats from best to worst, you first need to know the sources of fats. There are three separate sources you need to look at when rating fats from best to worst. In the complex world of fats, it is important to understand that there are […]
Smart Fats Your Brain Needs Fats make up 60 percent of the brain and the nerves that run every system in the body. So, it stands to reason that the better the fat in the diet, the better the brain. So, with all the fat eaten by the average American, why don’t we have more […]
Facts on Factory Fats Tastes like fat, looks like fat, but it’s not fat! A dieter’s dream? Read on. The newest fake fat (e.g., olestra) is so fake that the body rejects it, even though the mouth seems to get the pleasure of fat. This fat substitute is made by joining together molecules of vegetable […]
How Sugar and Sweets Make You Fat We all know that if we eat too much fat, most of us will get fat. What many people do not realize is that even eating excess sugar can make you fat. Here’s how sweets make you fat. Sugar is a prime energy source for the body Sugar […]
Why We Need Omega-3 and DHA as Brain Food Fats make up 60 percent of the brain and the nerves that run every system in the body. So it stands to reason that the better the fat in the diet, the better the brain. So, with all the fat eaten by the average American, why […]
