A Spotlight on Fiber

When we seek nutrition advice, most of us usually try to find info on the right amount of protein, carbohydrates and fats that we should consume. Fiber gets’ mentioned a lot less but it plays a big role in our nutrition. Most foods are all digested and absorbed by our body, fiber is very hard to digest so it’s only digested partially and it contains no nutrients, but it helps to promote efficient intestinal function and helps to regulate the absorption of sugars into the bloodstream.

Fiber is broken down into two forms: soluble and insoluble, and it’s only found in plants and never in an animal source.

Soluble fiber dissolves in water, and is found in fruits, vegetables, seeds, brown rice, oats, etc. It doesn’t help with digestion but it helps to decrease the cholesterol levels in the blood.

Insoluble fiber does not dissolve in water but absorbs many times its own weight, it expands in the intestine causing an increase in fiber bulk. After expanding these bulking agents help to clear the gastrointestinal track of all it’s waste.

Insoluble fiber is found in whole grains, legumes, fruits, and other foods. This is why we have to eat unprocessed and unrefined foods because insoluble fiber is key in eliminating waste by increasing stool bulk and may also help with digestive problems. Insoluble fiber is what gives you the full feeling after eating certain foods ( foods that contain fiber  ). If you eat this type of fiber on a regular basis, the amount of time digested food sits in the intestine is decreased. This helps keep the body from absorbing starch and sugars in the intestine.

According to the American Heart Association ( AHA ) and National Cancer Institute it is recommended that we consume 25-30 grams of fiber a day, but most people only consume about 12 grams. You will be very surprised to look at the following chart and find out that you are eating a lot less fiber then you think.

The following foods and servings contain only 10 grams of fiber:

Grains

• All Bran – 1/2 cup
• Rolled Oats – 1 cup
• Whole Grain Cereal – 1 cup
• Whole Rye Bread – 3 slices
• Whole Wheat Bread – 4 slices
• Shredded Wheat – 4 large pieces
• Popcorn – 4 oz

Vegetables

• Mixed Beans – 1/2 cup
• Lentils – 1/2 cup
• Steamed Vegetables – 3 cups
• Carrots – 4 large carrots
• Mixed Salad – 4 servings
• Raw Cauliflower – 5 cups

Fruits

• Pears – 3
• Bananas – 3
• Peaches – 4
• Blackberries – 4 oz
• Apples – 5
• Oranges – 6
• Dried Figs – 10
• Prunes – 20

10 Healthy Smoothies

Perfect as a filling snack, quick breakfast on the go, or nutritious beverage, smoothies are a healthy choice at any time. When you're in need of an energizing boost during the day smoothies made with fresh fruits, yogurt, and other healthy ingredients are the way to go! Smoothies are perfect for the whole family. Smoothies are great because they can be altered to fit anyone's taste! All recipes make 2 servings. Just toss all ingredients in the blender and blend!

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  Banana Berry

  1 cup frozen mixed berries 1/2 banana
• 1/2 cup water
• 1/4 cup Greek Yogurt

ice (optional)

Strawberry & Blueberry Smoothie

1/2 cup vanilla almond milk
1/2 cup blueberries
1 cup strawberry 
6 ounces non-fat Greek yogurt 
ice (optional)

Orange Berry Smoothie

2 navel oranges, peeled and pitted

• 1 cup frozen blueberries
• 1 cup frozen raspberries
  ice (optional)
  
  

  Banana Oat Smoothie

  1 ripe banana
  1/2 cup low-fat Greek yogurt
  
  
  

  • 1/2 cup skim milk
  • 1/4 cup instant oats
  • 2 teaspoons flaxseeds
  • 1 tablespoon honey
  • ice
  • 
    

  Pineapple Kale Smoothie

  1 cup almond milk 
  1 cup packed chopped kale
  
  
  

  • 1/2 cup pineapple juice
  • 1/2 cup diced pineapple
  • 1 ripe banana

  ice (optional)

  
  

  
  
  
  
  
  
  

  • Strawberry Banana Tofu Smoothie

  • 1 cup strawberries, fresh or frozen
  • 1 cup milk
  • 1 small ripe banana,
  • 1/4 cup honey
  • 1 package (12 ounces) silken soft tofu, drained
  • 2 tablespoons fresh lemon juice
  • Pinch of salt

  
  

  Blueberry Breakfast Smoothie

  
  • 1/2 cup blueberries
  • 1/2 cup low-fat vanilla yogurt or Greek yogurt
  • 1/2 cup skim milk
  • 2 tablespoons honey
  • 1/4 cup instant oats
  • ice (optional)

  
  

  Green Tea Smoothie

  
  
  
  
• • 3 cups frozen grapes
  • 2 packed cups baby spinach
  • 1 1/2 cups strong brewed green tea, cooled
  • 1 medium ripe avocado
  • 2 teaspoons honey

  Banana Peanut Butter Smoothie

  1 cup skim milk
  1 Small banana
  1 tablespoon peanut butter 
  3/4 cup plain low-fat yogurt or Greek yogurt
  
  
  
  
  ice (optional)
  
  

  Creamy Strawberry Smoothie

  1 ripe banana
  
  
  
  

  • 1 1/2 cups frozen strawberries 
  • 3/4 cup plain low-fat yogurt or Greek yogurt
  • 2 tablespoons honey
  • ice (optional)