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Eat WellLive Well!

Monday, November 4, 2013!

Produced by San Francisco VA Medical Center Nutrition and Food Service!

Dietary Fiber and the Holidays!

Special points of interest:!

The recommended intake of iber for adults is:!

38 grams/day for men! 25 grams/day for women!

Dietary iber is found in plant"based foods such as fruits, vegetables, whole grains and legumes! Look for 20% daily value on a nutrition label for an excellent source of iber!

With the holidays soon approaching, it is im- portant to keep good nutrition in mind. Being surrounded by family, friends, food and fun is important around this time of year, but can distract you from healthy eating habits and keep- ing up with exercise. Adding fiber!rich foods to your holiday meals is a great way to get the most bang for your nutri- tion buck." " There are two types of fiber that are beneficial to an individuals health. Soluble fibers may help to lower both blood cho- lesterol and glucose, and insoluble fibers help move food through the digestive system and

add bulk to the stool. This can help to relieve constipation and main- tain regular bowel movement." Usually, plant!based foods contain both types. Both are essen- tial and should be incor- porated into the diet. There are many ways to incorporate fiber to holiday meals to help
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boost fiber intake for yourself and your loved ones."

" " " " Benefits of eating a high! fiber diet:" " Regular bowel move- ment and maintain a healthy colon" " Relieve constipation" " Lower blood choles- terol" " Control blood sugar levels" " Maintain a healthy weight" " Help you feel fuller longer" "
Source: http:// www.mayoclinic.com/health/ fiber/NU00033"

Great vs. Poor Sources of Fiber!

Great" Whole!grains: brown rice, whole wheat " bread, oatmeal, wheat bran" " Vegetables: Peas, spinach, carrots, " broccoli" " Fruits: Prunes, oranges, apples (with skin), bananas, pears" Legumes: Lentils, kidney beans, black beans, etc" Poor" White rice" White bread or pasta" Processed foods" Non!whole grain cereals"

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" This recipe substitutes white beans for potatoes, a great way to pack fiber into a common Thanksgiving staple. In addition, the creamy and smooth tex- ture of the beans elimi- nates the need for butter or cream from the recipe."
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Mashed Rosemary White Beans !

Ingredients:! " 2 (15oz.) cans cannellini (white) beans, rinsed and drained" 2!3 tablespoons olive oil" 2!3 cloves garlic, minced" 1 teaspoon dried rosemary, crushed into small pieces (or a few " springs of fresh rosemary)" 1/3 cup chicken stock" Salt and pepper" "

This side dish is afforda- ble, delicious and doesnt require lots of cooking time."

Directions:! Each 1/2 cup serving has 6 In a medium saucepan, heat olive oil, garlic and rosemary over grams of fiber!" medium!low heat. Saut until fragrant"

Add beans and chicken stock. Increase to medium heat and stir beans. Continue to stir until beans begin to soften, approximately 5 to 8 minutes. " Using a wooden spoon or a potato masher, mash beans until they reach your desired consistency. Add salt and pepper to taste. Serve warm and enjoy!"

Total time: 10 minutes"

Source: http:// www.adashofsass.com/2010/06/08/ mashed!rosemary!white!beans/"