4. Can reduce risk of certain cancers, like colorectal cancer. The latest American Institute of Cancer Research report shows that each 10-grams increase in dietary fiber is linked with a 7 percent lower risk of colorectal cancer. 5. Promoting healthy digestive tract - helps to improve frequency of bowel movements and fuel good gut bacteria.
Want the Crunch on Fiber? Mercedes O’Madden RD, CDCES Registered Dietician
Fiber is an essential nutrient that comes from parts of plant foods your body cannot digest or absorb. Noteworthy health benefits of fiber are: 1. Decreases the risk for heart disease - helps to lower bad cholesterol (LDL) and total
cholesterol. 2. Can reduce risk for Type 2 Diabetes - helps to delay absorption of dietary carbohydrates and lowers the rise of blood sugar following a meal. 3. Helps with weight loss - slows down how quick foods pass from the stomach through the digestive tract, making us feel full longer on fewer calories.
Dietary fiber is found in fruits, vegetables, grains, legumes, nuts, and seeds. A few ideas for adding fiber from food rather than a fiber supplement include: Tossing beans into your next salad or soup. Chopping vegetables to add to your eggs, pasta, wraps or meats on the grill. Adding fruit or nuts to yogurts, desserts, and salads.
Enjoy the Crunch!
Summer Salad Recipe 5 oz Spring Mix ¼ cup Edamame edible parts 2 Tablespoons sliced almonds 6 Whole strawberries, sliced ¼ cup Blueberries 2 Tablespoons Pumpkin seeds 1 Tablespoon of Pine nuts 1 cup Julienne beets 10 Kalamata olives ¼ cup Tomato and basil crumbled feta cheese 1/3 cup Fat free Italian dressing Yields: 5 servings Nutritional information per 5 servings: 721 calories, 74g carbohydrates, 23g fiber, 30g protein Nutritional information per serving: 144 calories, 15 g carbohydrates, 4.5g fiber, 6g protein
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