Chances are you’ve heard of the Blue Zones — the mystical-sounding places where a shockingly high proportion of residents live to be 100 years old. While researchers have uncovered several secrets to their longevity, perhaps the most-remarkable factor is that these longest-living people get 90 to 100 percent of their diets from plant foods. And chief among those? Beans.
In this week’s news: Scientists say that fiber is (still) good for heart health; nutrition experts explain why you might want to give your kids a whisk; and the CDC finds that Americans just can’t quit salt.
More Reasons to Go with the (Whole) Grains
In a study published this month in BMJ, researchers observed a lower risk of heart disease for every additional 7 grams of fiber consumed per day. The review of 22 previous studies, conducted at the School of Food Science and Nutrition at the University of Leeds, in England, also looked at types and sources of fiber. Those who ate a combination of fiber sources from whole grains, legumes, nuts, fruits and vegetables had the lowest risk of heart disease.
Ever wonder if your dishes are high in certain nutrients? In this new series, we’ll tell you just that. Since most folks don’t get their daily fill of fiber, we thought that’d be a great place to start.
The recommendations for fiber ranges from 20 to 38 grams per day—depending on age and gender. However, a good goal for anyone to aim for is 25 grams per day. Each of the recipes below contains at least 20 percent of your daily dose of fiber, which is 5 grams.
Fiber is an important part of your healthy eating plan for many reasons. It can help lower cholesterol and can help to reduce the risk of colon cancer, plus it makes you feel full for longer and can help maintain a healthy digestive system.
Read more about the health benefits of fiber.
#1: Whole Wheat Spaghetti With Swiss Chard and Pecorino Cheese
The majority of the fiber in this dish comes from the whole-wheat pasta (about 6 grams per serving), but the onions, Swiss chard and tomatoes also contribute a small amount (about 4 grams per serving).
Total fiber per serving: 11 grams = 44% of your recommended daily dose
Many folks read food labels to gain better insight on the foods they choose. However, with so many claims plastered on labels, things can get really confusing. Even worse, food companies use these claims to push certain products and make you think they’re healthier than they really are. We’ve rounded up the top 10 food label boobie traps.
In this week’s nutrition news: Trendy dark-colored foods are taking over menus, added fiber in General Mills products and don’t be afraid to eat that juicy steak or burger.
It seems like everyone is talking about fiber lately. Marketers are touting their fiber-rich food products and some manufacturers are even adding more fiber in. You probably know fiber is “good for you” — well, here’s the 101 on how much you need in your diet.
In this week’s nutrition news: An update on Cheerios’ cholesterol claims, battle the flu with healthy habits and a new study shows eating whole grains keeps blood pressure in check.
In this week’s nutrition headlines: a study finds that organic foods are the healthier choice, new fiber-fortified products are on the market and some heart-healthy news for chocoholics.