Fiber
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Why Fiber Is Your Friend
So, what exactly is fiber? Why do you need it and what food should you eat to get it?
The term fiber refers to carbohydrates that cannot be digested. Fiber is found in the plants we eat for food — fruits, vegetables, grains, and legumes.
Sometimes, a distinction is made between soluble fiber and insoluble fiber:
· Soluble fiber partially dissolves in water and has been shown to lower cholesterol.
· Insoluble fiber does not dissolve in water, but that's why it helps with constipation.
It's important to include both kinds of fiber as part of a healthy diet.
A diet that includes foods that are rich in fiber can help lower blood cholesterol and prevent diabetes and heart disease. When carbohydrates are combined with fiber, it slows the absorption of sugar and regulates insulin response. And food with fiber make us feel full, which discourages overeating.
Also, fiber itself has no calories, and adequate amounts of fiber help move food through the digestive system, promoting healthy bowel function and protecting against constipation.
Making Fiber Part of Your Diet
Most Americans are not getting enough fiber. According to the 2010 Dietary Guidelines, teen girls (14 to 18 years) should get 25 grams of fiber per day and teen boys (14 to 18 years) should get 31 grams of fiber per day. The best sources are fresh fruits and vegetables, nuts and legumes, and whole-grain foods.
Great sources of fiber include:
· whole-grain breads and cereals
· fruits like apples, oranges, bananas, berries, prunes, and pears
· vegetables like green peas, broccoli, spinach, and artichokes
· legumes (split peas, soy, lentils, etc.)
· almonds
Look for the fiber content of foods on the nutrition labels — it's listed as part of the information given for "total carbohydrates." A high-fiber food has 5 grams or more of fiber per serving and a good source of fiber is one that provides 2.5 to 4.9 grams per serving.
Here's how some fiber-friendly foods stack up:
· ½ cup (118 milliliters) cooked navy beans (9.5 grams of fiber)
· ½ cup (118 milliliters) cooked lima beans (6.6 grams)
· 1 medium baked sweet potato with peel (4.8 grams)
· 1 whole-wheat English muffin (4.4 grams)
· ½ cup (118 milliliters) of cooked green peas (4.4 grams)
· 1 medium pear with skin (4 grams)
· ½ cup (118 milliliters) raspberries (4 grams)
· 1 medium baked potato with peel left on (3.8 grams)
· ¼ cup (59 milliliters) oat bran cereal (3.6 grams)
· 1 ounce (28 grams) almonds (3.3 grams)
· 1 medium apple with skin (3.3 grams)
· ½ cup (118 milliliters) raisins (3 grams)
· ¼ cup (59 milliliters) baked beans (3 grams)
· 1 medium orange (3 grams)
· 1 medium banana (3 grams)
· ½ cup (118 milliliters) canned sauerkraut (3 grams)
Excepts taken from “Fiber” reviewed by Mary L. Gavin, MD at TeenHealth. Read more: http://kidshealth.org/teen/food_fitness/nutrition/fiber.html#
Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information that emphasizes the importance of healthy eating for teens.
2 comments
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ReplyDeleteEdward: Yes, we can't stress how important fiber is for your digestive health!
ReplyDeleteDavid: You are welcome! Within the next couple of weeks we will be relaunching our website www.bestteendiets.com and it will have a lot of recipes available
Thanks to both of you for your comments!