This is a guest post by Melissa Marek, RD LD

Fiber is an extremely important part of your daily diet. Its best known benefit is its ability to help keep our bowels moving. Eating enough fiber will help prevent constipation. The added benefit is that it also plays a role in protecting against diseases such as diabetes, heart disease and cancer. If that isn’t enough reason to get a daily dose of fiber, it also helps with weight management by helping to keep you fuller longer.

In order to make sure you are getting enough fiber, it helps to understand where it comes from and where you can find it. Fiber comes mainly from plant cell walls, the parts that cannot be digested by the enzymes of the GI tract. For that reason, fiber can be found in plant foods such as fruits, vegetables, and grains.

To best benefit from fiber, the recommended daily amount is 21-25 grams per day for women and 30-38 grams per day for men. This is not a difficult goal to meet, but remember that when adding fiber to your diet, you will need to increase your fiber intake slowly and more importantly, increase your fluids. If you don’t drink enough fluids you may suffer from constipation, the very thing that fiber helps alleviate.

To better comprehend the benefits of fiber and how to best meet daily requirements, it helps to understand that there are different types of fiber. They come from different sources and, accordingly, help with different things.

SOLUBLE FIBER may help lower blood cholesterol, especially LDL (bad) cholesterol. It also helps control blood sugar in people with diabetes. You can get soluble fiber from oats, oat bran, dried beans and peas, nuts, barley, flax seed, oranges, apples, carrots, and psyllium husk.

INSOLUBLE FIBER moves bulk through the intestines, which helps prevent constipation. It also controls and balances the pH in your intestines. Insoluble fiber can be found in fruit skins, root vegetable skins, dark green leafy vegetables, whole wheat products, corn bran, seeds and nuts.

Soluble fiber, as it name alludes, becomes a jelly-like mass when mixed with water and ferments in the intestinal tract, but insoluble fiber just absorbs the water and bulks up stool.

The term DIETARY FIBER, which appears on nutrition facts labels is merely a sum of the soluble and insoluble fiber content in a product, per serving.

A common source of fiber is whole grain. Whole grain refers to the entire grain seed (bran, germ, & endosperm).  Whole grain foods are an important source of not only fiber, but also of vitamins, minerals and other health-promoting compounds that you won’t find in a refined grain.

HOW MUCH SHOULD I BE EATING?

According to the 2005 Dietary Guidelines for Americans, 3 or more ounce-equivalents of whole grain products per day is ideal. You can meet this requirement by adding barley, buckwheat, bulgur, corn, millet, rice, rye, oats, sorghum, wheat and wild rice to your daily diet.

What does a one-ounce equivalent of whole grains look like?

• 1 slice 100% whole grain bread
• 1/2 of a 100% whole grain English muffin or bagel
• ½ cup hot cooked oatmeal (Rolled oats or quick oats)
• 2 cups popped popcorn
• 1 ounce baked tortilla chips (About 15 chips)
• 1/3 cup cooked whole wheat pasta
• 1/3 cup cooked brown rice, bulgur, sorghum, or barley

TIPS TO INCREASE YOUR FIBER INTAKE:

• Sprinkle flax meal, wheat germ,  or nuts/seeds onto your cereal, cottage cheese, yogurt, or even frozen yogurt
• Add fresh or dried fruits to your cereal or yogurt
• Substitute whole wheat flour for at least 1/3 of the all purpose flour in baked goods
• Add frozen vegetables to soups or casseroles
• Add beans into a salad, soup, or stew
• Cut prunes into pieces and mix them into yogurt, cereal, or pancake mix

What to do at the supermarket:

Packaging for fiber rich foods now often contain a label promoting its fiber content. These labels make finding fiber-rich foods easy so shoppers don’t have to go through the hassle of checking out the food label or searching for the fiber content. But what do these regulated fiber claims mean exactly?

• 100% Whole Grain or 100% Whole Wheat: The product doesn’t have any refined white flour
• Good source of fiber:  There are at least 3g per serving
• Excellent source of fiber:  There are at least 5g per serving
• When reading the ingredient statement, a whole grain should be listed FIRST!

Here’s a handy list of fiber rich products:

• Oats
• Oat bran
• Grains (Barley, bulgur, Kasha, Amaranth, Quinoa, Couscous)
• Polenta
• Brown rice
• Whole wheat breads and pastas
• Fresh fruits (Oranges, pears, dried figs, apples, berries, raisins)
  —> Choose whole fruits (fresh, frozen, or dried) over juices, which have most of the fiber removed
• Fresh vegetables (Winter squash, peas, eggplant, beets, cabbage, broccoli, artichoke hearts, corn)
• Potatoes & sweet potatoes
• Dried beans
• Nuts

Melissa Marek is a graduate of Texas A&M University with degrees in both Nutritional Sciences and Food Science & Technology.  She has experience with recipe analysis for magazines and restaurants as well as with nutrition facts labeling for large corporations and private label companies. She is a registered dietitian at Axxya Systems, makers of Diet Analysis and Food Labeling software products. Contact her at mmarek [at] axxya [dot] com.

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Ice cream by the pint is probably the ultimate comforter for bereft lovers after a break-up. And while it may help cheer you up for a few minutes, it is not necessarily going to help battle depression. According to a European study, there is a relation between what we eat and our psyche. From the NY Times:

A study of over 10,000 Spaniards followed for almost four and half years on average found that those who reported eating a healthy Mediterranean diet at the beginning of the study were about half as likely to develop depression than those who said they did not stick to the diet.

While the study does not prove causality, it is interesting to see a link between diet and mental health, not just physical health. Many people who refuse to eat healthily claim that they rather enjoy life than obsess about their weight. But what if unhealthy eating patterns also strain your mental health?

Interesting.

What to do at the supermarket:

According to the study

The elements of the diet most closely linked to a lower risk of depression were fruits and nuts, legumes and a high ratio of monounsaturated to saturated fats, the study found.

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Note: The following is a guest post by Andy Bellatti, MS. He is the creator of the Small Bites blog, where this post originally appeared.  Andy is on the Registered Dietitian track at New York University’s Department of Nutrition, Food Studies, and Public Health.

Okay, quick.
You’re standing in front of a vending machine a few hours after having finished lunch, in search of a savory snack.

For simplicity’s sake, let’s say you are at an all-day workshop in some random building, you didn’t bring a snack with you, and there’s another three hours until you get home and can fix yourself dinner.

The vending machine offers you the following options: plain potato chips, tortilla chips, pretzels, and crackers.

Which would you choose to get the most nutritional bang for your buck?  If you said potato chips — you are RIGHT.

Yes, you read correctly.  Let me explain.

A one-ounce bag of Lay’s potato chips contains:

• 150 calories
• 10 grams fat (1 gram saturated)
• 180 milligrams sodium

A one-ounce bag of tortilla chips provides:

• 140 calories
• 7 grams fat (1 gram saturated)
• 125 milligrams sodium

Let’s take a look at what a one-ounce bag of pretzels adds up to:

• 100 calories
• 0 grams fat
• 580 milligrams sodium

Finally, here is what you get from a one-ounce bag of crackers (i.e. Wheat Thins)

• 150 calories
• 6 grams fat (1 gram saturated)
• 280 milligrams sodium

Let’s discuss.

Although many people are automatically sold by their absence of fat, I have issues with pretzels.  I consider them to be a nutritionally lame snack.

Not only are most of them entirely comprised of refined white flour, they also lack the three nutrients that provide a feeling of satiety, or fullness: fat, protein, and fiber.

The problem with foods that offer negligible amounts of those three nutrients is that it takes quite a bit of their calories to feel satisfied.  Snacking on 150 calorie of almonds, for example (which contain fat, protein, and fiber), leaves you fuller for longer than that same amount of calories from pretzels.

Although crackers like Wheat Thins have some fat, they are mostly made with white flour.  Pass.

That brings us to tortilla chips and potato chips.

Calorically, they are almost equal.  Although both have the same amount of saturated fat, tortilla chips have a few less grams of total fat and a slightly lower sodium content.

However, it is what you don’t see on nutrition labels that gives potato chips the edge — potassium!

A one-ounce serving of potato chips provides, on average, 460 milligrams of potassium — as much as a medium banana.  That same amount of tortilla chips?  Sixty milligrams.

Remember, adequate potassium intake is a crucial tool against hypertension (cutting back on sodium is only part of the equation).  Coincidentally, the average US diet is too high in sodium and too low in potassium.

The additional 65 milligrams of sodium in potato chips (compared to corn chips) is a moot point when you consider they come bundled with that much potassium.

It also doesn’t hurt that the ingredient list for potato chips (such as Lay’s) is nice and basic: potatoes, oil, and salt.  No extra junk.

Let me be perfectly clear — this is not a recommendation to get your potassium from potato chips.  Nor am I christening potato chips as a healthy snack when you’re on the run.

However, nutrition is about making the most out of whatever choices you have available.  You aren’t always going to have fresh fruits, nuts, organic vegetables and whole grains at your disposal, so it’s always good to be prepared for moments like these.

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Add this to the growing list of nutrition ranking systems out there. Snackwise is a free, simple to use, online tool for deciding whether the snack you’re contemplating is OK or not:

Developed by the Center for Healthy Weight and Nutrition at Nationwide Children’s Hospital, Snackwise® is a research-based snack rating system that calculates Nutrient Density in snack foods. Snackwise® is designed for use by any organization or individual interested in making healthier snack choices.

The program divides snacks to 3 nutrition groups -

Only 30% of snacks are green, 55% are yellow, and 15% are red. You can see a table with a list of snacks and their color group here. Some examples -

Teddy Grahams, Whole Wheat Fig Newtons, Clif Bars, and Nutri-grain cereal bars are considered green.

Nacho Cheese Doritos, Nature Valley Chewy Granola Bar, Kashi GOLEAN Chewy Bars, Pepperidge Farms and Goldfish Crackers are yellow.

Pop Tarts, Kit-kats, Cheetos, and many potato chip products are red.

What you need to know:

The goal of the system is to help parents and schools make better choices about which snacks to place in school vending machines.

The products are score based on a nutrition density formula which looks at nutrients to encourage such as protein, fiber, vitamins and minerals, as well as nutrients to limit such as sodium, sugar and saturated fats.

You can download the general rating criteria here, although the exact calculations are not disclosed. Given the choice, we would like to see more items in the red zone.

We can’t help but wonder why there is absolutely no mention of natural snacks such as fresh fruits, nuts, vegetable sticks, or items that require light preparation at home. These orphan snacks obviously have no corporation pushing them.

We did not find any association between the developers of this system and the food industry. That’s good. Such associations tend to cloud objectivity.

What to do at the supermarket:

Snacks are fun and tasty. We’re certainly snackers. However, it seems that there are way too many snacks available to consumers wherever they go. A good strategy for parents is to limit each child to one favorite snack per day. The rest of the eating should be of real meals and more natural snacks as fresh fruits, nuts, and juice.

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Some shoppers may have noticed lately that packages of Frito-Lay brand potato chips, Doritos, Cheetos, and Tostitos are bigger than they used to be. It’s hard to miss, especially when the one on Tostitos says: ”Hey! There’s 20 percent more free fun to share in here!”

That’s 20% more calories, fat, and sodium too.

The price, though, hasn’t changed. Why would a manufacturer want to give us this gift?

The New York Times explains:

Think of your food packages like an economic barometer: Times are tough, so costs are low and packages are bigger. When times are good, costs are high and packages, to compensate, get smaller.

Tough times also mean consumers have less money to spend, so they want those bigger packages. Experts say this is a promotional tool that helps branded food companies steer shoppers back to their products and away from less expensive, store-brand alternatives.

What you need to know:

Last year, as commodity prices were going through the roof, manufacturers had a dilemma – should they raise prices to remain profitable? The answer was no. Instead, they sneakily reduced the amount of product and employed a grocery shrink ray to reduce the package size. Packaged items from Red Bull to chicken wings to peanut butter were secretly shrunk, and consumers were unknowingly paying more per ounce of food / beverage.

Now that commodity prices are way down and consumers are pinching pennies, it’s time to reverse the shrink ray and start to buff up those packages. Lowering prices would be great for us, but food companies are afraid that it would devalue their brand and cause problems in the future when they’ll want to raise prices again.

While last year’s shrink ray was hush hush, this year’s good deeds of package growth should not go unheard right? You betcha, and that’s why all the XYZ-os are labeled with the “20% more” marketing message.

Thanks food manufacturers, for being dishonest with us last year, and for stuffing us with even more of you unhealthy snacks this year.

At least one thing hasn’t changed – the serving size – a laughable 11 chips. Yes, that’s right, what people wolf down between opening the bag to pouring its contents into a serving bowl. But we’ll talk about serving sizes in another post.

What to do at the supermarket:

Some supermarkets let you easily compare product prices by reading shelf tags with price per oz / fl oz. This is a very helpful tool.

But even more helpful to you will be to cut down on the amount of processed snacks you purchase, and direct the savings to more natural options like fresh fruits, dried fruits, and nuts.

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We recently covered freeze dried fruit snacks, and today we’ll take a look at leather snacks. Chef Roberts, operating in the New York metropolitan area, has recently launched a line of fruit leather. From the Chef’s marketing department:

Matt’s Munchies are all-natural fruit leathers free of gluten, nuts, eggs and dairy products. There are 6 palate-pleasing flavors with no artificial coloring or preservatives. Great for vegans and those concerned with food allergies. All flavors are less then 100 calories per one ounce serving with no added sugar, oils or salts. They make for a super convenient, tasty nutrition-perfect snack on the go, a tasty companion to a glass of wine, or a healthy dessert after dinner.

The six flavors are divided into 2 categories:

Banana based – Choco-Nana, Apple Pie, and plain old Banana
Mango based – Island Mango, Ginger Zest, and plain Mango

Read on to find out which flavor is the tastiest, and learn what’s inside the label.

Read more…

This is the second of a two part post.

In the first part, we explained why it is cheaper to gain weight than it is to lose it. The price of taste and convenience has fallen mightily to unprecedented levels in the past 50 years. As a result people are now fatter than ever.

Today we’ll show you that it’s not necessarily more expensive to eat healthy.

If you can’t pay more, and don’t want to sacrifice taste, yet still want to eat healthy, you will have to inconvenience yourself just a tad. You’ll have to invest more thought and time into food than you do today. But heck, if you have time for 3 hours of TV and 2 hours on the web daily, surely you can find some time to take care of your body.

Here are some strategies to eat more healthily and pay less. (Annual savings are for  a family of four). Read more…

Good morning and happy new year!

Another top 10 list, this time from the Star Telegram includes:

* Comfort food.
* Cooking at home.
* Local Food.
* New ingredients and “functional foods”. Examples: stevia, low-sodium, detox drinks.
* Trendy flavors. Examples: Persimmon, hibiscus, lavender, piri-piri hot sauce, and chimichurri salsa.
* Nuts and seeds.

Read the article…

The DivineCaroline site has a delicious list of cheap healthy foods, proving you don’t need to be rich to eat nutritiously.  From the divine:

Food prices are climbing, and some might be looking to fast foods and packaged foods for their cheap bites. But low cost doesn’t have to mean low quality. In fact, some of the most inexpensive things you can buy are the best things for you. At the grocery store, getting the most nutrition for the least amount of money means hanging out on the peripheries—near the fruits and veggies, the meat and dairy, and the bulk grains—while avoiding the expensive packaged interior. By doing so, not only will your kitchen be stocked with excellent foods, your wallet won’t be empty.

read it all…

The list includes nutritional benefits and links to easy recipes. Here is the quick rundown: oats, eggs, kale, potatoes, apples, nuts, bananas, garbanzo beans, broccoli, watermelon, wild rice, beets, butternut squash, whole grain pasta, sardines, spinach, tofu, lowfat milk, pumpkin seeds, and coffee(!).

What you need to know:

Unprocessed food is usually cheaper and healthier for you. But it does require time for meal preparation. Most people that start preparing food at home find the quick and easy recipes that work for them. Getting older children involved in preparation is a double reward.

What to do at the supermarket:

As the post suggests, sticking to the periphery of the supermarket will help you focus on the healthier, unprocessed foods.

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flickr photo: beggs

From the Denver Post:

Here’s a health tip in a nutshell: Eating a handful of nuts a day for a year—along with a Mediterranean diet rich in fruit, vegetables and fish—may help undo a collection of risk factors for heart disease. Spanish researchers found that adding nuts worked better than boosting the olive oil in a typical Mediterranean diet. Both regimens cut the heart risks known as metabolic syndrome in more people than a low-fat diet did.

Read the article…

What you need to know:

Nuts are a much healthier snack than potato chips or pretzels:

Nuts are rich in anti-inflammatory substances, such as fiber, and antioxidants, such as vitamin E. They are high in unsaturated fat, a healthier fat known to lower blood triglycerides and increase good cholesterol.

What to do at the supermarket:

Buy raw nuts. This means they have not been salted. It’s usually cheaper to buy them in bulk, the savings can reach 50%. Since there is no spoilage, you can easily buy a 5 pound bag and enjoy nuts over the course of several weeks or months. You can purchase the nuts online as well.

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