Archive for the ‘Nutrition’ category

Top 3 High Fiber Foods To Eat

December 13th, 2011

Have you ever wondered how much fiber you need each day for optimal health and which foods are the most fiber-dense, from a health and nutritional standpoint?

Incorporating fiber into your daily diet can help with overall better health and well-being.

A recent study of 1000 people regarding how much fiber they were getting from their daily diet revealed that only 10% of people surveyed were getting 30 grams of fiber or more a day. Additionally, 1/3 of people had no idea how much they were getting.

Something else that was revealed in the survey showed that processed food tends to be high in sugar, while fiber from non-processed food tends to vary in the “micronutrients” that we all need to get more of.

There are a lot of benefits to fiber, most important of which is aiding in hunger control.

People who have high fiber diets tend to be less hungry and feel satisfied. Those who have lower levels of fiber tend to be hungry and constipated.

Based on the survey results and participant feedback, three food categories that people commonly eat were identified to contain the highest amounts of fiber out there.

In addition, for optimal weight loss and detoxification, one should try to hit a target of 50 grams of fiber per day (at least 30 grams per day is recommended).

Here are the three fiber-rich foods to add into your daily diet and nutrition plan. These are in no particular order:

#1 Category: Vegetables.

Vegetables are something you should be eating several cups a day of (at least). They will help build daily fiber intake. A cup of cooked peas have close to 9 grams of fiber. One cup of cooked broccoli contains 5 grams of fiber. Most greens have about 5 per cup. And when these foods are combined with beans, the daily intake can very quickly start to increase.

#2 Category: Fruits

There are three “power fruits” which are high in fiber: Raspberries, which contain a whopping 8 grams of fiber per cup; Pears and Apples contain about 5 grams of fiber per piece of fruit.

#3 Category: Beans and Lentils.

Beans and lentils contain a ton more fiber than literally any other food group out there. A one cup serving of black beans contains 15 grams of fiber. This is a commonly eaten bean, and probably the single easiest way to get 35 plus fiber grams per day. Chick peas, split peas, kidney beans are also all great sources of fiber. » Read more: Top 3 High Fiber Foods To Eat

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Improve Your Life Through Better Nutrition

December 13th, 2011

Your body requires numerous vitamins and minerals daily in certain levels to function properly, the government has set daily recommendations for these (RDA) which is the average for most people. These needs can be met through your eating habits or by being supplemented.

Protein deficiency can cause a lack of growth, muscle mass loss, weakened immune system, a weak heart and respiratory system, and even death. Not all protein is the same, you have incomplete and complete protein- the difference is complete protein has all the necessary amino acids to produce more proteins where incomplete is missing one or more of the necessary amino acids. While picking your protein you need to choose quality sources that are low in fat, especially saturated fats and stay away from processed foods like hot dogs, bacon and ham.

Carbohydrates are important and necessary, learn to stay away from diets but be extra aware of any plan that cuts out an entire food group. Carbs are needed for proper organ functions and they fuel the body for physical activity. As with anything, some carbs are better then others and you want to choose the best source possible. I go for whole grains because they are the least processed, I will mix these with fruits, beans and vegetables because they all promote good health by supplying vitamins, minerals, fiber, and other important nutrients.I will have some source of beans everyday due to the fact that they are a slow digesting carb and also a great source of protein. Stay away from any processed grains or sugars.

Calcium is necessary to build strong bones while growing up, as an adult it helps to prevent osteoporosis and colon cancer, and as we age it helps to stop bone loss. Calcium is one of those examples that more of a good thing is not always best and this is why we have recommended daily allowances, too much calcium raises the risk of prostate and ovarian cancer, even gall stones.

Salt and sodium, Americans consume way more sodium then necessary. That’s why there are so many people with high blood pressure, the majority of todays processed food has sodium as a preservative and this alone puts us over our recommended daily allowance for sodium. Never add salt to your food and cut out eating processed foods as much as possible. » Read more: Improve Your Life Through Better Nutrition

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