Fiber, found in all plant-based foods in varying amounts, is good for our health, but why? How much do you need? And how can you get more fiber into your diet?
There are two kinds of fiber:
- Soluble fiber is associated with lowering LDL (bad) cholesterol, regulating blood sugar, and a lower risk of heart disease and type 2 diabetes. It can be found in foods such as: beans, peas, lentils, oatmeal, oat bran, nuts, seeds, psyllium, apples, pears, strawberries, and blueberries.
- Insoluble fiber is found in whole grains, barley, couscous, brown rice, bulgur, wheat bran, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes. Grandma called it roughage, and one of the benefits of insoluble fiber is that it helps keep you regular, prevents constipation, and reduces the risk of diverticular disease.
So how much fiber do you need?
Unfortunately the US government’s 2010 Dietary Guidelines indicated that Americans do not eat enough fiber ÃƒÂ¢Ã¢â€šÂ¬ ” The average adult only eats 15 grams of fiber per day. This isn’t enough because it recommended that you should be getting 14 grams of fiber for every 1,000 calories you eat. For women this means 25 grams per day and for men this means 38 grams per day.
LUNA Fiber has 7g of fiber per bar, and comes in three delicious flavours: Peanut Butter Strawberry, Blueberry Vanilla, and Chocolate Raspberry (the Chocolate Raspberry one looks delicious!). With only 110-120 calories, it’s a great low-calorie way to increase your fiber intake. As well they contain calcium, folic acid, iron and vitamin D ÃƒÂ¢Ã¢â€šÂ¬ ” otherwise known as the CORE4 vitamins and minerals.
Here are four suggested ways to get more fiber into your diet:
- Start your day with aÃƒâ€šÃ‚Â LUNA Fiber bar that contains 7 grams of fiber.
- Choose whole fruit over juice. Whole fruit can have as much as twice the amount of fiber as a glass of juice.
- Toss beans into soups, stews, egg dishes, salads, chili, and Mexican dishes. Substitute beans for meat in at least one vegetarian meal per week
- Make snacks count as opportunities to enjoy foods high in fiber. For instance, snack on raw vegetables with bean dip or hummus.
I have THREE boxes ofÃƒâ€šÃ‚Â LUNA Fiber Bars to give to ONE lucky reader!
(Ends on May 1st , 2012)
Tell me why you want to win this! What are your NUTRITION goals?
Extra entries (Leave a separate comment for each entry):
1. Subscribe** to my Fitness Cheerleader newsletter of Fitness Tips & Motivation = 1 entry.
2. Tweet about this giveaway (click that Retweet button at the bottom of this post) = 1 entry.
3. Like the Fitness Cheerleader on FACEBOOK = 1 entry.
** Because I believe in motivating everyone, there’s something for everyone!
Everyone who SUBSCRIBES to my email newsletter as an extra entry, will also get a download link to a Walk N Tone mp3 that I recorded just for you!
My downloadable mp3, can be played on any mp3 player. It leads you through a fun and vigorous 40 min workout with 3 sets of upper body strengthening exercises to help you tone (and strengthen) your upper body while you walk. You can walk circles in the comfort of your home while listening to my mp3, or on a treadmill, or even outside. The only thing you need is an mp3 player (or ipod, or iphone etc) and a set of hand weights.
This giveaway will end on: May 1, 2012 at 11:59 PM EST
CONGRATS TO REBECCA (@RUtheMOMof) FOR WINING THIS GIVEAWAY!
You can ask me running or fitness related questions on the Fitness Cheerleader Facebook page or email your question to: firstname.lastname@example.org.