|A healthy diet is high in fiber.|
The USDA recommends about 25 – 26 grams of dietary fiber per day for females ages 9 through 50; and 31 - 38 grams for males for the same ages. The requirements change somewhat for adults over 50 and pregnant or lactating women. Yet, according to a 2008 USDA Survey females consume 12 – 15 grams per day of dietary fiber per day, while males consume 13.7 – 18.7 grams per day.
Ever wonder what the long term effects of a chronic low fiber diet? Take a look:
- Heart Disease
Alternatively, a high fiber diet has been linked to these benefits:
- Weight loss and maintenance
- Cancer prevention / colon and breast
- Blood sugar stabilization
- Healthy immune system
- Stabilized cholesterol
Re-think healthy dinner food proportions.
Unhealthy meat to vegetable ratio.
This plate is over 50% vegetable to 25% meat.
How does fiber make you sexier? Well, healthy is always sexier than sickly for one. For another, when you're on a high fiber diet, your digestive system doesn't hang on to excess baggage if you get my drift. You can possibly lose inches on your waist overnight by eliminating on a regular and frequent basis. (Some health experts feel if you eat three times a day, you should be eliminating three times a day.) A healthy you with a slimmer waist and less intestinal baggage is sexy
Weight loss is easier on a high fiber diet because whole grains give you the feeling of satiety so you're less likely to over eat. Blood sugar is stabilized so you're less likely to binge eat for energy.
How do you make fiber excite your taste buds? First find the tasty foods that are high in fiber. Avocado, for instance, is surprisingly high in fiber - almost 12 grams in a medium sized fruit. With a little creativity and a sense of culinary adventure you can easily find recipes that you will enjoy and that are good for you. Tip: Take a couple of your high fiber ingredients then go to a recipe website, such as Epicurious, insert your items into the search bar and choose a recipe result.
Here are couple recipes to get you started:
Pear and Roasted Jalapeno Salsa
1 med firm-ripe pear diced2 Roma tomatoes diced
Pear - Roasted Jalapeno Salsa on soft tacos
4 green onions trimmed and sliced - white and green parts
1 fire roasted jalapeno (to taste) minced
handful of cilantro, mince
1/4 tsp chili powder
sprinkle of salt
squeeze of lime
Toss together all ingredients in medium size bowl and let marinate for 30-60 minutes. Serve on what you like.
Beet and Mint Salad with Beet Greens
3 beets with greens, greens removed and chopped, (compost stems)1/3 cup mint leaves, minced
High Fiber Beet Salad with Beet Greens
handful of Mesclun leaves or whatever you have on hand
1 avocado, diced
1 Roma tomato, diced
1 cup Fontina cheese, diced
high quality balsamic vinegar
Trim beets and cut into quarters. Either wrap tightly single file in foil and roast till tender at 350 degrees just under an hour, or steam for under 15 min.
Meanwhile, toss remaining ingredients in a large bowl.
Remove beet quarters from foil, let cool slightly then cut quarters in half or thirds depending on the size of the beets. Let beets come to room temperature then add to salad. Serve. Drizzle balsamic vinegar to taste over each salad.
Interesting factoid: Beeturia, which is the reddening of the urine after eating beets, affects about 10-15% of adults. People with healthy iron metabolism are less likely to experience beeturia, but those who are iron deficient, have iron excess or have trouble with iron metabolism are more likely. Beeturia is not considered harmful, but it could be an indicator of another health issue.
See the movie: Forks Over Knives
photo credits: commons.wikimedia.org; RBerteig; Food.gov.uk – Food Standards Agency; sixtysecondparent-wnc.com, me