The importance of fiber to a healthy diet
Tony Robinson

When it comes to eating healthy and enjoying a healthier
lifestyle, it is hard to overstate the importance of fiber in
the diet. Even though fiber is most associated with grains, rice
and breads, it is important to remember that fruits and
vegetables also contain significant amounts of dietary fiber. In
fact, the need for fiber is just one more reason to eat your
fruits and vegetables every day.

In order to understand why dietary fiber is so important, it is
a good idea to know what fiber is and what role it plays in
digestion. Simply put, dietary fiber is the portion of food that
the human body cannot digest. Fiber is found in foods of plant
origin only; there is no fiber in meat and dairy products. Fiber
plays an important role in the digestion of food, and in the
elimination of waste products as they travel through the body.

Good sources of dietary fiber include grains, cereals, legumes,
lentils, nuts, seeds, fruits and vegetables. As we said before,
meats and dairy products do not contain any dietary fiber, so it
is important to eat some plant based foods ever day to get the
fiber you need.

Soluble vs. insoluble Not all fiber is the same, and fiber comes
in two forms – soluble and insoluble. All plant materials
contain both types of fiber, but some sources contain more of
one than the other. Eating a variety of foods rich in fiber
every day will ensure you get adequate levels of both soluble
and insoluble fiber.

Insoluble fiber is important in keeping people regular, and it
has shown promise as well in the prevention of some types of
colon and rectal cancers. Insoluble fiber is mainly found in
wheat brain, some types of vegetables and in whole grain
products. Some vegetables rich in insoluble fiber include
carrots, peas and broccoli. The skins of fruits are also rich in
insoluble fiber.

Soluble fiber, on the other hand, has shown promise in reducing
levels of cholesterol in the blood, and at reducing the rate at
which glucose enters the bloodstream. Soluble fiber is abundant
in dried peas, lentils, beans, barley, oat bran, and in many
fruits and vegetables.

How much fiber is enough Many people are unsure just how much
dietary fiber they need every day, but most dietitians recommend
that women consume between 21 and 25 grams of dietary fiber per
day. For men, the recommendation is 30 to 38 grams of fiber each
day.

Of course, that is easier said that done, and it is important to
know which foods are high in fiber in order to boost your daily
fiber consumption. In the case of packaged foods like breads and
crackers, the fiber content will be listed as part of the
nutritional label. In the case of fruits and vegetables, there
are charts which show the fiber content of an average size
piece. Some grocery stores post this information, and it is also
widely available on the internet.

When increasing dietary fiber, it is best to make the increase
gradual. A sudden jump in dietary fiber can lead to bloating,
gas and abdominal discomfort. In addition, it is important to
drink plenty of fluids, especially water, in order for fiber to
have the best effect. When choosing breads and cereals, it is
best to go with healthier whole grains. In general, the less
processing, the healthier the foods.

Eating the skins of fruits and vegetables is a great way to
increase dietary fiber. Many people like to make fruit shakes
and smoothies that use the skins of their favorite fruits. This
makes a delicious and nutritious way to increase fiber
consumption. In addition, keeping a variety of fiber rich foods,
such as apples, nuts, seeds and bran muffins, around for snacks
is a great idea.

And finally, eating a wide variety of foods will ensure that you
get plenty of fiber, as well as the vitamins, minerals, and
trace elements that make a balanced diet so important.

About the author:

Tony Robinson is a Company CEO, webmaster husband and dad. In
his busy lifestyle he has placed importance on health and
fitness. Visit http://www.eat-healthily.com for good eating tips
and techniques to assist you maintain a healthy lifestyle.

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Lose Weight the Healthy Way
Marlene Mathis

It’s definitely no fun to lose weight — put it back on, lose weight, put it back on, and so on. Just as you learn the rules of a new diet, you find yourself trying to get around them. What if all you had to do to lose weight was to eat less?

You may think it can’t be done. However, experts say it can. Of course it sounds simpler than it is, but it’s no more difficult to commit to healthy eating habits than it is to follow the diets most of us have tried.

In the end, it will actually be easier because you will feel less restricted as you begin to learn how to eat right instead of how to follow the rules of the newest popular diet. Here are a few tips to help you started:

• Eat smaller portions, including items with protein, fat, and fiber in each meal. This combination is the one that researchers have found effective in helping to keep hunger pangs away.

• Drink two full glasses of water with each meal. It will help you feel full and keep your body hydrated.

• Eat breakfast. This critical meal jump-starts your metabolism for the day. But avoid empty calories like those found in doughnuts, many cereals, and sugar-laden pastries. They will only leave you feeling tired and hungry by mid- morning. For best results, eat items with plenty of protein and fiber.

• Don’t count calories or weigh food. Simply use the palm of your hand as a portion control guide. Most of us are fully aware of what a ‘too large’ portion looks like. We also know how it makes us feel. You should never feel bloated or stuffed-eat only until you are not hungry. You really aren’t giving up anything if you save the rest for later. If it helps, think of it as taking a break when you set food aside for another time.

• Give up something. It might be your nightly glass of wine, chocolate bars, or regular soft drinks. Then, commit to doing without the item for one full year. You’ll find that you’ll feel better without the sugar, caffeine, or alcohol. You certainly won’t miss the calories as your waistline begins to shrink.

• Identify your comfort food. What is it that you reach for in times of stress? Pizza, fried chicken, or a burger with fries all seem to top the list of foods people reach for when feeling down, anxious, and tired. Instead of reaching for food to comfort you, engage in a favorite activity. Go golfing, take a walk through your neighborhood, or hop on your bicycle for a quick spin.

• Be aware that food is often used as substitute for other types of satisfaction. Take a look at your job, your family life, and your spiritual connections. Work to improve areas that are causing you discomfort and you will see the desire for unhealthy food fade away. Maybe it’s time to start looking for a new job, go back to college, or find a church.

Taking control of your weight is more about taking control of your life than anything else. Don’t allow yourself to make decisions based on food. Why be chained to someone else’s diet rules when you know yourself better than anyone else. Put that knowledge to work, and watch your weight disappear.

If you want to make weight disappear faster, and to help keep those pounds off, be sure to exercise regularly. Walking 30 minutes daily is something most people can achieve and keep it up right into the senior years.

Marlene Mathis is webmaster at Ana Health, the comprehensive health information resource. Subscribe to her ezine Health Vista at http://www.anahealth.com.

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How to determine if your diet is healthy enough
Zaak OConan

Everyone wants to eat a healthier diet, but it can sometimes be difficult to know if your diet is healthy enough. There are a number of factors that go into creating a healthy diet, and it’s important to evaluate the current state of your diet before embarking on a plan for healthier eating.

There are several questions you should ask yourself when evaluating the healthiness (or lack thereof) of your current eating plan. These questions include:

Do I eat a wide variety of foods?
Variety is one of the most important hallmarks of a healthy diet, since no one food contains all the nutrients needed by the human body. It is important to eat foods from all the major food groups, including grains and breads, fruits and vegetables, milk and dairy products, meats, beans and nuts.

If you find yourself avoiding some food groups, such as vegetables for instance, it may be time to look for a healthier diet.

Do I recognize the importance of cereals, breads and other grain products?
Eating a wide variety of grain based products is important to a healthy diet. Grains and cereals contain a large number of important nutrients, including high levels of dietary fiber.

It is important to choose whole grain products as often as possible, since whole grain products like wheat bread contain more nutrients than more refined white bread and similar products. When eating cereal, it is a good idea to choose whole grain varieties, or those that are enriched with vitamins and minerals.

Do I eat lots of fruits and vegetables?
Many people do not eat sufficient servings of fruits and vegetables every day. Most experts recommend eating between 5 and 9 servings of fruits and vegetables every day, roughly equivalent to 2 cups of fruit and 2 cups of vegetables.

When shopping for vegetables and fruits, it is important to choose a good variety of dark green, dark red, orange and yellow varieties. That is because different colored fruits and vegetables contain a variety of different nutrients, including vitamin C, vitamin A and beta carotene.

Do I eat a good breakfast every morning?
Breakfast, or the absence of it, is often a good indicator of the state of your diet. If you rush out of the house every morning and grab a donut at the local convenience store, chances are your diet can use some work. A healthy breakfast provides a foundation for the rest of the day, helps you avoid cravings and provides much needed nutrition.

Do I choose low fat foods over higher fat alternatives?
This is also an important question to ask yourself. Low fat alternatives are available for a variety of products, including milk, cheese, meats and more.

One part of following a healthy, low fat diet is avoiding prepared foods whenever possible, since prepared foods tend to have higher amounts of fat and sodium than fresh foods.

It is also important to control the amount of fat that is added at the table. Adding things like butter, sour cream and heavy sauces is a sure way to ruin an otherwise healthy meal. Even healthy foods like salads can be sabotaged by the addition of high fat salad dressings. Try using lower fat alternatives like flavored vinegars instead.

Do I drink plenty of water?
Drinking plenty of fresh, pure water is important to maintaining a healthy body and a healthy lifestyle. Water is important to maintaining optimal levels of health.

If you think you need more water, try substituting water for less healthy beverages like soda and coffee.

Am I able to maintain my optimal body weight?
Gaining weight without trying to is often a sign of a poor diet. Following a healthy diet, and getting plenty of regular exercise, is the only way to lose weight and keep it off.

Do I limit the amount of salt, sugar, alcohol and caffeine in my diet?
While all of these elements are fine in moderation, excessive amounts of any of these four can indicate a serious problem with your diet. It is important to limit the amount of unhealthy elements in any diet.
About the Author

Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other articles on eating better and other ways how to improve your life at http://your-health-center.com

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Healthy Eating Tips For Busy Women
Phil Beckett

Healthy Eating Tips For Busy Women
By Phil Beckett

The following healthy eating tips will help you feel great, look great, carry out every-day activities better and empower you to keep it up for many years to come.

Poor health for most women is the build up of poor life-long nutrition choices and the lack of exercise, both cardiovascular and weight exercise. If you make good choices now and exercise on a regular basis, you’re less likely to become a strain on the health system years later.

And its been proven over and over for many years that women who do make these good choices tend to be healthier and live longer.

Youve probably heard most nutritionists say that breakfast is the most important meal of the day. And it is because if you eat breakfast youll not only gain fuel for a high-energy and productive day, but youll also have a tendency to make better food choices during the remainder of the day.

The mistake most women make when making a choice for breakfast is to just eat cereal. And it doesnt help with all of the commercials out their telling us that cereal is all you need.

Yes, cereals rich in fiber like bran flakes, oat bran, all-bran, and raisin bran are very healthy for you. And most types of cereal with a banana, strawberries, low-fat milk etc are very good for you.

But it’s important to know that while they may contain ample carbohydrates, calcium, fiber, other nutrients, are low in fat and easy and quick to make, they dont contain nearly enough protein.

And its the protein thats more than likely the missing ingredient in your diet.

Your muscles need protein, and cannot function properly without it. Women who attempt to lose fat and/or tone up their muscles, will get the best results when they consume an ample amount of protein with breakfast.
But it difficult to get good quality protein during breakfast, unless you were to eat a bunch of eggs and bacon, which of course would lead to a whole other problem
So how do you get enough protein without eating fat?
Well the only way you can is to include Whey protein. Whey protein is a powdered supplement that you can buy in any health food store and most super-markets.
All you have to do is either mix one scoop in with your cereal (it dissolves very easily) or just stir a scoop in a glass of water. Either way its the best way to get the protein you need at breakfast.
Dont focus on any one meal. All of your meals should be nutritionally well-balanced. Meaning they should contain protein, carbohydrates and some fat. Fat will help dramatically to keep your energy levels high.

If you’re dieting you need continually fuel your body throughout the entire day. This means a minimum of 4, but preferably 6 meals each and every day. This way you’ll have the energy to exercise properly and wont crave any large unhealthy meals.

Dont get caught up in the Fat-free food frenzy. Fat-free foods are very high in simple carbohydrates and will increase your insulin, which will Feed your fat cells making you fatter very quickly.

A good nutrition plan starts when youre making your grocery list. Then of course you have to stick to the list! Another good idea is to shop for your groceries just after youve eaten. This way you wont be tempted to fill up the cart with junk food.

Nutritionally poor food is fine in moderation. But dont over-do it. Take one day each week to satisfy your cravings. You wont eliminate all the good things youve done over the rest of the week. There’s little wrong with it and in fact itll help you stay on track.

If you try to eliminate your favorite junk food completely itll lead to binge eating in only a couple of weeks. Then youll have a lot of trouble getting back on track.

When it comes to meats chicken, tuna (and most other fish) and turkey are your best choices. Theyre lower in fat, which means theyre lower in calories as well and have less cholesterol.

But dont eliminate red meats. Theyre not only an excellent source of protein but also of
iron, zinc and creatine (which helps tremendously with fitness). So try to include a couple of meals each week that contain red meats.

Bananas, oranges, grapefruit, and other citrus fruits are the best fruits. They’re rich in vitamin C and potassium. Eat fruit and drink juices daily. But be aware fruits and fruit juices contain a lot of calories, so if youre trying to lose weight once a day is good enough.

Supplements are meant to supplement healthy eating, not compensate for poor eating habits. But if you arent getting the nutrients you need, for example youd need to drink a ton of milk plus take other calcium rich foods each day to get the calcium you need, then a calcium pill a day may be a good idea.

Exercise is not an option. Cardiovascular exercise and more importantly resistance exercise (weight lifting) is essential for good long-term health. Muscles will increase your metabolism making it possible to lose fat, and resistance exercise has amazing benefits for your heart and other organs.

A daily vitamin E may help protect against heart disease and cancer. Because people cannot easily get enough vitamin E in common foods, a supplement of 200 to 400 international units (IUs) per day is a wise health investment.

About the Author:

Phil Beckett is the author of The New Womens Guide To Successful Weight Loss & Fitness and the Fitness Director at Womens Health & Fitness Inc. Hes helped thousands of women succeed with their weight loss, health & fitness goals over the past 14 years. Visit http://www.womens-health-fitness.com to contact Phil with your questions.

About the Author

About the Author:

Phil Beckett is the author of The New Womens Guide To Successful Weight Loss & Fitness and the Fitness Director at Womens Health & Fitness Inc. Hes helped thousands of women succeed with their weight loss, health & fitness goals over the past 14 years. Visit http://www.womens-health-fitness.com to contact Phil with your questions.

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