The Low-Down on Trans Fat



Soluble Fiber Tips

Dietary fiber is the part of plant foods that our bodies do not digest. It includes two types of fiber—insoluble and soluble fiber. Soluble fiber dissolves in water, while insoluble does not. Including good sources of soluble fiber can help to lower LDL cholesterol levels in our blood. Some of the best sources of soluble fiber include whole oats, barley, dried beans, fruits and many vegetables.

How much fiber should you include daily?

• 25-30 grams of total fiber

• At least 10 grams of soluble fiber

Tips for including adequate fiber

• Include high fiber foods at each meal

o At breakfast, choose whole fruit rather than juice

o For lunch, select whole grain breads for a sandwich or have a big salad.

o For dinner, include a salad and a cup of high fiber vegetables

• Add fiber to foods

o Sprinkle oat bran on cereal

o Add almonds to salad

o Put dried beans or barley in soup

• Look for whole grain products, especially those with oats or barley

• To limit gas production and any other effects of high fiber intake, increase fiber intake gradually and drink at least 6-8 glasses of fluid daily

Good Sources of Soluble Fiber

• About 3.5 grams of soluble fiber

o ½ cup oat bran

o ½ cup lima beans

• About 3 grams of soluble fiber per ½ cup

o ½ cup kidney beans

o ½ cup Brussels sprouts

• 2-3 grams of soluble fiber

o ½ cup of black beans, black-eyed peas

• About 2 grams of soluble fiber

o 1 cup cooked oatmeal or barley

o 1 medium orange, pear or mango

o ½ cup pinto beans

o ½ cup winter squash

o ½ cup okra

(Values based on data shown in Barnett and Garg, Preventing cardiovascular complications in diabetes and Szapary and Conway, Functonal fods in the prevention of cardiovascular disease In: Carson, Burke, Hark. Cardiovascular Nutrition: Disease Management and Prevention. Chicago, IL: American Dietetic Association, 2004.)

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