February: Tasty Topics!

Tasty Topics               

February is the month to focus in on heart health. One way to keep your heart healthy is to increase fiber in your diet. So what exactly is fiber? Fiber is an indigestible substance usually found in the outer layer of plants. It slows down the digestive process, making you feel fuller, which can prevent you from overeating. Eating high fiber foods also makes food enter the bloodstream more slowly, which helps regulate blood sugar. Fiber is broken down in the colon by bacteria, which actually nourishes the colon lining keeping the digestive system healthy. There are two types of fiber, insoluble and soluble. Insoluble fiber simply does not dissolve in water, whereas soluble fiber does. These two types of fiber play different, yet very important roles in our health. Insoluble fiber can prevent constipation and is rich in foods like dark green leafy vegetables, fruit, and wheat bran. Soluble fiber regulates blood sugar and may lower LDL cholesterol (bad cholesterol). Soluble fiber can be found in oats, dried beans, fruits and vegetables. According to the Dietary Reference Intakes, most women need about 25 grams of fiber a day, while most men need approximately 38 grams.  Great sources of fiber include whole grains, fruit, vegetables, nuts/seeds and legumes (beans, lentils, dried peas). When increasing fiber intake, remember to also drink a lot of water, up to 8 cups daily. For high fiber recipes visit http://www.fruitsandveggiesmorematters.org.

Nutrition Nibble           

Adding fiber to your diet doesn’t have to be difficult. For a quick and easy high fiber snack try mixing peanuts, raisins, your favorite high fiber cereal, and chocolate soy nuts. You might forget you are eating healthy with this tasty treat!
*When searching for a high fiber food, take a look at the label. Foods that have 5 grams of fiber per serving or more are considered “high fiber foods.”

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