HealthyLife Articles

Tag: fiber

  • Tips For Good Digestion

    Mature Health: Over Age 50

    Image of mature couple eating at home.

    Around the age of 40, people begin to notice that they can’t tolerate certain foods as well as they used to. As you get older, your stomach produces a smaller volume of digestive enzymes and other secretions, and your body may not digest or absorb foods as easily as it did when you were younger.

    If you are prone to digestive problems, follow these tips.

    *  See a dentist if you are having trouble with your teeth or dentures. Poorly fitting dentures, sensitive teeth, and diseased gums can make chewing difficult.

    *  Eat smaller, lighter meals, spaced throughout the day, instead of heavy meals. As a person ages, the blood supply to the small intestine declines, hindering the absorption of nutrients from a sudden, large delivery of food.

    *  To prevent gas and bloating, don’t gulp liquids or talk while chewing food.

    *  Limit the amount of gas-producing foods you eat. Cabbage, onions, and cooked dried beans are common offenders.

    *  Eliminate milk products from your diet if they cause bloating, intestinal gas, or diarrhea, but be sure to supplement your diet with calcium. (You may be able to tolerate small amounts of milk products if you treat them with Lactaid, a digestive aid sold in many health food stores.

    *  Avoid wearing tight clothing around your waist at mealtime.

    *  Don’t lie down for at least 2 hours after you’ve finished a meal, and don’t eat right before bedtime.

    A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • How To Prevent Bowel Problems

    Mature Health: Over Age 50

    Image of fiber rich grains and berries.

    By the time people reach their forties, fifties, or sixties, they will usually experience some form of bowel trouble such as diverticulosis, irritable bowel, and constipation.

    To prevent various kinds of bowel trouble, practice these healthful habits.

    *  Eat a diet high in fiber. (Oat bran, wheat bran, beans, fruit, and vegetables are good sources of fiber.)

    *  Avoid routine use of laxatives, since they disrupt the normal rhythm of the bowel. To ease elimination, take a high-fiber preparation like Metamucil instead.

    *  Drink at least six to eight 8-ounce glasses of water a day.

    *  Avoid straining when passing stool.

    You should see your doctor if you notice blood in the stool, experience severe abdominal pain, pass pencil-thin stools, or note a significant change in your bowel habits.

    A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Fruits & Vegetables

    Healthylife® Weigh

    Part 2

    A variety of vegerables.

    Fruits & vegetables make up the biggest part of MyPlate.

    Why should I eat fruits & vegetables?

    1. Fruits & vegetables are packed with nutrients. They provide essential vitamins and minerals, fiber, and a variety of phytochemicals (plant chemicals) that may play a role in preventing certain diseases.

    2. Fruits & vegetables contain water that helps you stay hydrated.

    3. Fruits & vegetables are high in fiber, which improves digestion and helps you feel full. Fiber also helps you use the energy from your food for a longer period of time, reducing feelings of hunger.

    4. Fruits & vegetables are tasty and can be prepared in many ways. They can add color, crunch, and flavor to your meals and snacks!

    Aim for variety

    Fruit: Choose a variety of whole fruits. The skin contains many unique nutrients and a lot of heart-healthy fiber. Choose fresh, frozen, canned (in juice to avoid added sugars), or dried fruits. ½ cup of fruit counts as:

    *  ½ cup raw or cooked fruit

    *  1 small banana, peach, or orange

    *  1 large plum or 16 seedless grapes

    *  ½ cup of chopped, cooked, or canned fruit

    *  4 tablespoons or 1/4 cup of raisins, prunes or dates

    *  ½ cup 100% fruit juice

    Vegetables: Include a variety of choices during your day. Choices can be fresh, frozen, or canned (choose low-sodium options). 1 cup of vegetables counts as:

    *  2 cups raw leafy vegetables

    *  1 cup of other vegetables; cooked or chopped raw

    *  1 cup 100% vegetable juice (choose juices less often)

    © American Institute for Preventive Medicine

  • Fruits & Vegetables 2

    Healthylife® Weigh

    Menus & Recipes

    A variety of vegerables.

    Choose a wide variety of whole fruits and vegetables for a huge assortment of vitamins, minerals, phytochemicals, and fiber. Select fresh, frozen, dried, or canned. Choose canned fruit packed in juice to avoid added sugar. Choose canned vegetables with reduced or low sodium levels. Try to include a fruit or vegetable with most snacks and all meals.

    ½ cup of fruit counts as:

    *  ½ cup raw, chopped, cooked, or canned fruit

    *  1 small banana, peach, or orange

    *  1 large plum or 16 seedless grapes

    *  ½ cup 100% fruit juice

    *  ¼ cup dried fruit

    1 cup of vegetables counts as:

    *  2 cups raw leafy vegetables

    * 1 cup of other vegetables, cooked or chopped raw

    * 1 cup 100% vegetable juice (choose less often)

    © American Institute for Preventive Medicine

  • 5 Ways To Feel Fuller, Longer

    HEALTHY EATING

    Image of a bowl with oatmeal.

    Want to feel full without overeating?Certain nutrients and foods may help curb your appetite and make you feel fuller longer, according to the Institute of Food Technologists.

    1. Protein

    Add protein (such as low-fat cheese) to breakfast. And a high-protein afternoon snack containing soy can lead to appetite control and less evening snacking.

    2. Whole grains and fiber

    Oats increased appetite-control hormones up to  4 hours after a meal, but rice-based foods did not.

    3. Eggs

    Eggs are one of the densest proteins in the non-meat category. Eating one egg with breakfast will help to reduce hunger between meal times.

    4. Almonds

    The healthy fats in almonds decrease hunger and improve dietary vitamin E intake. People who ate 1.5 oz. of dry-roasted, lightly salted almonds every day helped curb their hunger without increasing body weight.

    5. Pulses

    Part of the legume family, pulses include dried peas, edible beans, lentils, and chickpeas. They are high in protein and low in fat, and are proven to contribute to a feeling of fullness.

    © American Institute for Preventive Medicine

  • Beans, Peas May Help You Slim Down

    HEALTHY EATING

    Image of different types of peas.

    Have you ever eaten “pulses”? There’s a good chance you have – and you may want to start eating more of them.

    Pulses are the edible seeds of legumes. They include kidney beans, lima beans, butter beans, chick peas, black-eyed peas and lentils – available canned or dried.

    Nutritionists already praise pulses as an excellent source of fiber, protein and vitamins. But a recent study published in The American Journal of Clinical Nutrition says that adults who added pulses to their daily diet lost more weight than those who didn’t eat them. And, there was no other special effort involved. The feeling of fullness can help people eat less and consume fewer calories without feeling hungry.

    Pulses have other benefits too. They may help lower blood levels of LDL (bad) cholesterol. They also have a low glycemic index. Glycemic index measures how foods that contain carbohydrates raise blood sugar. Foods with a high glycemic index raise your blood sugar more than foods with a low glycemic index.

    © American Institute for Preventive Medicine

  • Eat Less Without Being Hungry

    HEALTHY EATING

    Image of fruits, vegetables, soup and a sandwich with the words "Healthy Eating".

    If you’re trying to lose weight, you may already know that you need to cut calories. If you consume more calories than your body needs, it stores those extra calories as fat. To lose weight, you actually have to eat fewer calories than your body needs.

    But cutting calories isn’t always easy. Many people don’t stick with diets because of one main reason: hunger. The body’s hunger signals are nearly impossible to ignore. Your stomach growls, you feel tired, and you can’t concentrate. Over time, your hunger becomes harder to fight, and you may give up on your diet or overeat.

    It doesn’t have to be this way. You can eat enough food to stay satisfied while still cutting calories. Experts say it’s the amount and types of food you eat, not the number of calories that fills you up. The key is to choose “low-energy-dense foods,” or foods low in calories that can still satisfy your hunger, according to the CDC. In general, these types of foods have lots of water content, high fiber, and/or very little fat.

    Some of the best low-energy-dense foods include:

    *  Fresh fruits and vegetables

    *  Beans and legumes

    *  Low-fat or fat-free dairy foods

    *  Broth-based soups (not cream-based ones)

    *  Whole grains (look for whole grains and fiber on the food label)

    Think about a side-by-side comparison of low- versus high-energy-dense foods. One cup of french fries has 168 calories. But, one cup of salad with a tablespoon of low-calorie dressing has only 30 calories. You’ve just eaten the same amount of food, and slashed your calorie intake by more than 80 percent.

    It’s also a good idea to keep track of what you eat each day, so you have a clear picture of how many calories you’re consuming. The ChooseMyPlate website atwww.choosemyplate.govhas resources to help you focus on eating the right foods and making gradual, realistic changes to your diet for better health. No crash diets or hunger pangs are needed!

    © American Institute for Preventive Medicine

  • Fall In Love With Fall Vegetables

    HEALTHY EATING

    Image of a variety of fall vegetables.

    Perhaps the days of watermelon and cucumbers are behind us for now, but fall has plenty of delicious in-season veggies and fruits to offer.

    Eating what’s “in season” often means you can get food that’s fresher, more nutritious, and costs less. Check out the grocery store or farmer’s market for some of these delicious fall favorites:

    *  Pumpkins

    *  Carrots

    *  Winter squash, such as acorn, butternut and buttercup

    *  Broccoli

    *  Cauliflower

    *  Sweet potatoes

    *  Mushrooms

    *  Spinach

    *  Grapes

    Of course, some produce is available year-round when it can be shipped from far away. But, check out where the food was grown to ensure you’re getting something fresh. The USDA requires that fresh and frozen fruits and vegetables, along with some meats and fish, have a label on them stating the “country of origin.” In general, the farther it’s had to travel, the less fresh it will be when it gets to your grocery store.

    Remember many of your favorites can be found in the frozen food section if it’s not available fresh at certain times of year.

    © American Institute for Preventive Medicine

  • Fiberize Your Kitchen

    HEALTHY EATING

    Image of different grains in bowls and jars.

    To stock your kitchen with whole grains and fiber-containing foods from cupboard to refrigerator to freezer, use this handy list to get started, suggests Anita Kobuszewski, RD, author of Food: Field to Fork, How to Grow Sustainably, Shop Wisely, Cook Nutritiously, and Eat Deliciously. She reminded, “Remember-nutrition doesn’t begin until the food passes your lips.”

    *  Fresh and canned fruits and vegetables

    *  Dried fruits such as raisins and cranberries

    *  Preserves made with whole fruit

    *  Whole wheat, rye, cornmeal, soy, and buckwheat flours

    *  Whole-grain and fortified breads, crackers, bagels, and 100% whole wheat or whole-grain rolls

    *  Ready-to-eat fortified and whole-grain breakfast cereals

    *  Cooked cereals including quick-cooking whole-grains like oatmeal and quinoa

    *  Brown long-grain, brown short-grain, and wild rice

    *  Whole-grain spaghetti, macaroni, and other pastas

    *  Corn and whole wheat tortillas

    *  Air popped popcorn and lower fat microwave varieties

    *  Canned or dried garbanzo beans, pinto, black and lima beans; split peas, and black-eyed peas; refried beans, hummus

    *  Peanut butter

    *  Nuts (such as pecans, almonds, and walnuts) and seeds (such as flax seed, sesame, pumpkin, and sunflower seeds)

    *  Vegetable soups, chili with beans, minestrone

    *  Canned or frozen vegetarian dishes such as chili or cheese lasagna

    © American Institute for Preventive Medicine