Nutrition News is your guide to healthy eating! Browse our site to find health tips,             low-cholesterol, low-fat recipes, and healthy ingredient substitutions.             Read our features or choose a subject from the menu.

January  2004

The Dietary Guidelines for Americans for 2000, published by the USDA and the department of Health and Human Services, recommends that we consume 20-30 grams of fiber per day. It is estimated that the average American diet currently has between 12 and 15 grams of fiber. 

Why the hoopla about fiber? It is because a high fiber diet . . .

• is the preferred treatment for people with diverticulosis 
• may protect against the development of colon cancer
• may limit cholesterol absorption 
• benefits diabetics by reducing insulin need
• is helpful for weight loss because it is more filling
  

Dietary fiber is the indigestible carbohydrate found in plant cell walls. Generally speaking, the less processed the food is, the higher the fiber content. For instance, a raw apple has more fiber than apple juice. Dietary fiber is found only in plant foods. Foods that naturally contain fiber are fruits, vegetables, nuts, and grains.

Because many of us are looking for ways to simplify our lives, most would prefer to just take a fiber supplement. Unfortunately, that’s not a good solution. Most supplements have one kind of fiber that would only provide some of the above listed benefits. It is a much better idea to increase the unrefined carbohydrates in your diet (fruits, vegetables, nuts, and grains).

The FYI page has a high fiber menu and this month’s “Ingredient Substitutions” section includes a list of some of the better sources of dietary fiber. Remember to increase the fiber in your diet gradually and be sure to drink plenty of liquids.

The recipe this month is a delicious example of a good source of dietary fiber. One serving of this hearty, easy-to-make casserole has 7 grams of fiber. It can be served as an entrée or a side dish.

 

For Your Information: Here is an example of a high fiber menu:  Meal Grams of Dietary Fiber  Breakfast   3/4 cup Kashi Good Friends cereal  8   1/2 cup 1% milk 0   4 ounces Orange Juice  0  Lunch   2 slices whole wheat bread  4   3 ounces lean ham w/mayo, lettuce, tomato <1   1 raw carrot (4-5 sticks)  2   1 medium apple 4  Dinner   3 ounces lean roast beef 0   1 baked potato with skin  7   1/2 cup broccoli 2   salad: 1 cup mixed greens 1   2 tablespoons vinaigrette 0  Snack   6 ounce cup light yogurt 0   4 cups light microwave popcorn 4  Total for the day 32

MEXICAN VEGETARIAN CASSEROLE  (Recipe Rehab Cookbook)   Yield: 6-8 servings
1 can (15-1/4 ounce) whole kernel corn, drained 1 can (15 ounce) black beans, rinsed, drained 1 can (14-1/2 ounce) tomatoes with green chilies 1 cup light sour cream 1 jar (16 ounces) picante sauce 1-1/2 cups shredded 2% sharp cheddar cheese 2 cups cooked rice 1/4 teaspoon black pepper 1 bunch green onions, chopped 1-1/2 ounces sliced black olives 1-1/2 cups shredded 2% Monterey Jack cheese

Preheat oven to 350°. Lightly spray 13x9-inch baking dish with vegetable oil spray. In large bowl, combine corn, beans, tomatoes, sour cream, picante sauce, cheddar cheese, rice, and pepper. Spoon into prepared dish. Sprinkle onions, olives, and Monterey Jack cheese over top. Bake at 350° for 50 minutes.

Nutrients per serving:

Calories 351 Cholesterol 33 mg Total Fat 12 g  (29%) Sodium 1041 mg Carbohydrate 41 g Protein 24 g