HAMILTON TOWNSHIP , NEW JERSEY – (July 28, 2009) – Do you know how many grams of dietary fiber you consume each day? If not, you may be falling short and missing out on a lot of healthful benefits of getting an adequate supply. Chances are, if you are like the average American, you are getting around 15 grams per day. Yet according to the American Dietetic Association (ADA) you should be getting quite a bit more than that to stay healthy.
“Getting enough fiber in your diet is important to maintaining good health,” says John Kuropatwa, executive chef of Spigola Ristorante, located in Hamilton Township , New Jersey . “There are so many benefits to getting enough and the good news is that it is easier to do than you may realize.”
According to the ADA , adult women should aim for 25 grams of fiber per day, while adult men should try to get 38 grams per day. The benefits of getting an adequate amount of fiber each day include helping to lower your cholesterol, control blood sugar levels, preventing constipation, protecting from cardiovascular disease, maintaining a healthy weight, and warding off other chronic diseases.
To get enough fiber into your diet, keep the following tips in mind:
· Eat plant foods. Fiber is only found in plant foods. So it is important to get plenty of fruits, vegetables, legumes, and whole grains and whole grain products into your diet each day.
· Avoid processed foods. It is best to avoid or limit the consumption of processed foods such as white breads, pastas and fruit juices.
· Take it slow. To increase your fiber intake add a little gradually, rather than consuming the number you need overnight. This will give your body a chance to adjust and you won’t feel any discomfort.
· Make changes. Simple changes, like opting for whole wheat pasta, rice or bread, can have a big impact over time. Additionally, you can choose high fiber breakfast cereals, bran muffins, steel cut oats, add beans to your casseroles, soups and sauces, and even eat high fiber snacks such as low-fat popcorn, nuts, seeds, or fruits and veggies.
· Think add-ons. Keeping something like ground flax seed meal on hand is a good way to get some extra fiber with little effort. Taking just two tablespoons and sprinkling it in your yogurt, salad, or soup can give you a quick boost of four grams of fiber. Plus, it provides you with essential omega-3 fatty acids.
· Choose food. While there are many supplements, powders and fiber capsules on the market, the ADA recommends that you stick to getting fiber from your food. The effectiveness of such supplements has yet to be fully studied, so you may be missing out by using them as a route to getting enough fiber, plus you save the money that you would be spending on supplements.
· Check labels. When you are shopping, keep the fiber content in mind and take a look at the package label to see how many grams of fiber it is per serving. Fruits and vegetables will likely not have a label, but they are great sources. For example, a cup of raspberries has eight grams of fiber and an apple has four grams.
“Even when dining out there are ways you can increase your fiber intake,” adds Kuropatwa. “Ask if you can get salad or vegetables as your side dish and look for whole grain options. Getting enough fiber each day can be tasty and healthy at the same time.”
About Spigola Ristorante
Spigola is a modern Italian restaurant based in Hamilton Township , New Jersey . The restaurant features a full menu of traditional and modern Italian cuisine, as well as an extensive wine list and bar. Executive Chef John Kuropatwa has 20 years experience in the culinary field, with more than 15 years of them being in an executive chef role. The establishment also offers weekly live entertainment, events, specials, and daily happy hour, as well as catering services and private party facilities. To learn more about Spigola, visit the Web site at http://www.spigola.net.
Sources:
American Dietetic Association. Health Implications of Dietary Fiber. October 2008.
Mayo Clinic. Dietary fiber.
