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Welcome to Diet-Depot-Newsletter - Issue 8 - Part 1
How are you today?
The topic in this newsletter will be an important food group to
incorporate into your new healthy eating lifestyle....
Fiber....
Read article below the links of products provided for you....
Plus find recipes to boot!!
Products
Books
Diets,cookbooks,and all about fiber health....
Fiber is found in fruits, vegetables, legumes (nuts, seeds and beans), and whole grains.
You should consume 20-35 grams per day....
throughout the day....
If you are not use to eating fiber....please start off slowly.
Your body will need to get use to the fiber intake....
Increasing fiber too rapidly can initially cause excess gas and/or diarrhea.
But don't shy away from fiber....
By adding it gradually to your diet your body will adjust!
There are two types of fiber:
Those that dissolve in water which are soluble and those that do not which are insoluble.
Since water-insoluble fibers absorb water, it is also important to drink plenty of liquids along with your increased dietary fiber intake!!
Most fiber foods are naturally low in calories and fat.
Fiber aids in digestion and Fiber will help you loose that unwanted weight,
as well as fight off certain diseases,
such as colon cancer and diverticlitis, lower blood
pressure and lower cholesterol.
pressure and lower cholesterol.
Fiber binds to cholesterol in the intestine,
helping rid the body of it.
Remember we spoke of blood sugar levels? (see back issues)
Fiber helps moderate swings in your bodies blood sugar levels.
It also helps with constipation.
Who enjoys that???
When you eat fiber....it soaks up water and expands and
you feel full for a longer period of time.
When fiber passes through your intestine walls,
it helps pick up toxic impurities, impurities that could sit
in your body, without the aid of fiber...
You should begin each day with a good low-fat, high-fiber breakfast.
Serving Sizes
A serving of fruit is ½ cup of fresh fruit
A serving of vegetables is ½ cup of cooked vegetables
or 1 cup of raw vegetables.
Tip
Try adding unprocessed bran to meatloafs, hamburger patties.
Mix with breadcrumbs, add to baked goods and hot cereals.
Substitute whole wheat flour in place of white flour in recipes for a healthier outcome.
OH Beans!
Beans are important in preventing
heart disease, cancer and obesity.
Beans are iron rich and loaded with fiber.
Beans to try:
pinto beans, green beans, wax beans, soybeans,
miso beans, winged beans, yard-long beans, kidney beans,
navy beans, lima beans, pink beans, French beans,
Great Northern beans, Broadbeans, black beans,
garbonzo beans, lentils
Bread and Grain products
Always purchase breads, cereals and other grain products that say "whole" on the label.
Example: Wheat flour on a bread or cracker label....
is not the same quality of whole wheat.
Just look at the fiber grams when comparing those 2.
Eat breads and rolls made with whole wheat, wheat bran,
mixed grains, dark rye or pumpernickel more often.
mixed grains, dark rye or pumpernickel more often.
Fiber Sources and Grams
This is only a small selection provided for you as examples.
Kiwi - 1 medium sized - 2.6
Apple with the skin - 1 medium sized - 3
Orange - 1 medium sized - 3.1
Strawberries - 1 cup fresh - 3.9
Raisins - 1/2 cup - 3.9
Blackberries - 1 cup fresh - 7.2
Guava - 1 Fresh - 4.9
Prunes - 1 cup - 11
Dried Figs - 3 medium - 10
Dried Pears - 5 Dried Halves - 11.5
Sweet Potato - 1 small baked - 3.4
Spinach - 1/2 cup - 2 grams
Carrot - 1 average raw - 2.3
Acorn Squash - 1/2 cup baked - 2.9
Brussel Sprouts - 1/2 cup boiled - 3.4
Artichoke Hearts - 1/2 cup boiled - 4.4
Baby Lima Beans - 1/2 cup cooked - 6.6
Navy Beans - 1/2 cup cooked - 4.9
Pearled Barley - 1/2 cup - 12.3
Whole Wheat Bread - 1 slice - 3
Oatmeal - 1 cup - 4
100% Bran - 1/2 cup - 8.4
All-Bran Cereal - 1/3 cup - 8.5
Pumpkin Seeds - 1 ounce hulled - 3.9
Pistachio Nuts - 1 ounce hulled - 3.1
Reference: Prevention's Complete Nutrition Handbook
Recipes
Fabulous Fruit Salad
1 (15 ounce) can pineapple chunks, drained with juice reserved
1 apple - peeled, cored and diced
1 orange - peeled, diced and juice reserved
1 banana, sliced
1 cup seedless green grapes, halved
1. In a large bowl, toss together the pineapple, apple, orange,
banana and grapes.
2. Add the juice from the pineapple and orange and let chill
until serving.
6 Servings
106 calories;
1 (15 ounce) can pineapple chunks, drained with juice reserved
1 apple - peeled, cored and diced
1 orange - peeled, diced and juice reserved
1 banana, sliced
1 cup seedless green grapes, halved
1. In a large bowl, toss together the pineapple, apple, orange,
banana and grapes.
2. Add the juice from the pineapple and orange and let chill
until serving.
6 Servings
106 calories;
2.6 gram Fiber;
4 gram fat;
1 gram Protein;
27.1 gram Carbohydrate;
1 mg Sodium;
1 mg Sodium;
0 mg Cholesterol
High Fiber Bran Muffins
"Low calorie, low fat, high fiber and calcium rich!"
Servings : 12
2 1/2 cups wheat bran
1 1/2 cups orange juice, calcium fortified
6 dried prunes for prune butter
1/3 cup water for prune butter
2 egg whites
1/2 cup packed brown sugar
1/2 cup raisins
1 1/4 cups whole wheat flour
1/2 teaspoon baking soda
2 teaspoons baking powder
1 teaspoon cinnamon
2 tablespoons wheat germ
Preheat Oven to 400º
Spray Muffin Pan with quick spray of Pam or use muffin paper liners.
Puree prunes and water in blender to make prune butter.
Add orange juice and blend briefly so that it will be easy to pour
prune butter out of blender container.
In a large mixing bowl, combine wheat bran with
orange juice/prune mixture, egg whites, sugar, and raisins.
Let stand for 10 minutes or so.
In a separate bowl, combine Flour, soda, baking powder,
cinnamon and wheat germ.
Stir the dry ingredients into bran/orange juice mixture.
Blend until all dry ingredients are moist.
Fill 12 muffin tins with batter.
Tins will be very full.
Bake at 400º for 15 minutes.
2 Weight Watcher Points Per Serving
2 Weight Watcher Points Per Serving
Per serving:
154 Calories;
1g Total Fat (4% calories from fat);
5 gram Protein;
38 gram Carbohydrate;
0 mg Cholesterol;
149 mg Sodium
Food Exchanges:
Food Exchanges:
1 Grain (Starch);
0 Lean Meat;
0 Vegetable;
1/2 Fruit;
0 Fat;
1/2 Other Carbohydrates
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Yours Truly, Donna
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