The United States Department of Health and Human Services and the U.S. Department of Agriculture have written, the 2015–2020 Dietary Guidelines designed to help Americans eat a healthier diet and improve their overall eating habits. It offers key recommendations with specific nutritional targets and dietary limits. Americans’ social and economical culture has precipitated unhealthy eating habits. The recommended daily intake of dietary fiber is 25 grams of fiber for women and 38 grams for men. Yet, most Americans consume less than half of the recommended daily fiber intake and has become one of our most significant dietary deficiencies. Over time, a deficiency in dietary fiber can increase the possibility of developing certain health conditions.
Fiber, also know as roughage or dietary fiber, is that portion of plant-related foods that cannot be completely digested. Statistics maintain that high-fiber diets reduce cholesterol levels and cancer rates. Fiber also makes you feel fuller longer, to avoid over eating. Fiber keeps you “regular” and boost colon health. Dr. Mehmet Oz, television personality, heart surgeon and advocate for a more nutrient-dense diet, recommends the following TOP FIVE options to increase FIBER in your daily food intake. Listed are the total number of grams per 1 cup serving.
5. NUTS – Chopped Pecans 10.5 grams; Walnuts 8 grams; Almonds contain 4 grams of fiber per cup.
4. FRUITS – Prunes have 12 grams of fiber per cup; 1 Pear contains 5 grams; Figs have 14 grams per cup.
3. BEANS – Navy beans have 19 grams per cup; Garbanzo 13 grams; Kidney 13 grams.
2. GRAINS – Bulgur has 8 grams of fiber per cup; Quinoa has 5 grams; Brown rice 4 grams.
1. VEGETABLES – one Artichoke contains 10 grams of fiber; broccolli has 5 grams per cup; Brussel Sprouts have 4 grams.
Turns out, your mom was right – EAT YOUR VEGETABLES!