Page 11


Healthy Eating

Foods that Fuel You— and Those that Don’t

NO Facts on Fiber

To start your day off right—and keep your energy up throughout the day—you need to eat the right foods. Sweets give you a quick pick-me-up, but then they drop your sugar levels way down. Recharge your battery the healthy way with these energy-rich foods:

Complex Carbs Complex carbohydrates are your body’s best source of energy. Unlike simple carbs from foods like white rice and pasta, complex carbs are slow burning, so you’ll stay energized longer. Power up with whole grains like whole-grain bread and add starchy vegetables like peas and carrots to your plate, too.

Protein Protein helps control the release of energy you get from carbs and fats. It helps you build and maintain bones and muscle. It also transports vitamins and strengthens your immune system. Poultry (chicken or turkey), fish, eggs, beans and low-fat dairy are all good sources.

Water Even mild dehydration can leave you feeling sluggish, so be sure to drink water throughout the day.The Institute of Medicine recommends about 11 cups of water a day for women and about 16 cups a day for men. That sounds like a lot, but keep in mind that fruit and veggies count toward your total. For instance, tomatoes and spinach are 90 percent or more water by weight. Sources: Mayo Clinic; Institute of Medicine;WebMD; MedlinePlus

Are you getting enough fiber? And why is fiber so important, anyway? Start eating a more balanced diet, with these need-to-know facts on fiber: • Fiber is a type of carbohydrate that helps you feel full faster and keeps your blood sugar under control • Fiber helps digestion, prevents constipation and can help you maintain a healthy weight • Studies have shown that eating fiber may lower your risks for heart disease and diabetes • Whole grains, veggies, fruits, beans and nuts are all rich in fiber. One cup of black beans, for instance, packs 15 grams of fiber • You need at least 20 to 30 grams of fiber per day for good health Sources: Harvard T.H. Chan School of Public Health; MedlinePlus

News You Can Use:

People who get a lot of fiber in their diet may lower their odds for Type 2 diabetes, according to research in Diabetologia. Study participants with the highest amount of fiber in their diet (more than 26 grams a day) were 18 percent less likely to develop Type 2 diabetes than those with the lowest amount (less than 19 grams a day). Researchers suggest fiber can help you maintain a healthy weight, which in turn helps prevent diabetes.



NBF For Your Benefit Magazine - Fall 2015