Filling up on Fiber

The average American consumes 14 grams of dietary fiber a day, which is considerably less than the recommended level of 25-38 grams per day. The human gastrointestinal tract is 26 feet long. Fiber acts as a scrub brush to effectively rid toxic substances from the body, which otherwise may accumulate and cause health problems. Fiber normalizes bowel movements, lowers the risk of chronic disease, promotes a feeling of fullness, and helps regulates blood sugar. It is perhaps more important for a bariatric patients to consume adequate fiber because it can help alleviate constipation, which is a common nutritional complication.

Dietary fiber is found only in plant foods: fruits, vegetables, nuts and grains. Canned and frozen fruits and vegetables contain just as much fiber as raw ones. However, other types of processing may reduce fiber content. Drying and crushing, for example, destroy the water-holding qualities of fiber.

Top 10 Fiber-licious foods:

1. Split Peas
2. Lentils
3. Black Beans
4. Lima Beans
5. Turnip Greens
6. Artichokes
7. Brussel Sprouts
8. Broccoli
9. Raspberries
10. Apples

The key is to find ways to incorporate natural sources of fiber into your diet. This can be achieved by following the golden rule of “Protein and Produce” at each meal and choosing non-meat sources of protein such as legumes.

By: Jill Joseph, Dietetic Intern

Sugar- where is it and how can I avoid it?

Sugar is a popular additive that food manufactures can sneak into foods, oftentimes without our even knowing it. As well as those that are naturally occurring in fruit and dairy, sugar is commonly added to processed foods to prevent spoilage and improve flavor. The negative effects of sugar far outweigh the benefits. It is quickly metabolized by the body and does not contribute to a feeling of fullness, meaning we are hungry soon after eating. Sugar is a source of empty calories, providing no nutritional value, and promotes obesity and chronic disease.

Manufacturers are sneaky. You may be surprised to learn sugar may be lurking in ketchup, canned meats and fish, luncheon meats, and food seasoning. There are many different types of sugar, therefore it may be difficult to identify.

Here is a list of just a few popular names that “sugar” can assume:

• Ingredients ending in “-ose”
• Sucrose, Glucose, Fructose, Galactose, Dextrose, Lactose
• High Fructose Corn Syrup
• All types of syrup: Rice syrup, Corn syrup, Carob syrup, Maple syrup
• Brown sugar
• Dextran
• Fruit juice
• Honey
• Invert Sugar
• Malt
• Molasses
• Turbinado sugar

To decrease your sugar intake, check nutrition labels for the above words, and try and limit these from your diet. Choose items that have fewer than 5 ingredients listed on the label. This means they are more natural, and less processed than others. Limiting sugar can aid in weight loss, but more importantly, choosing minimally processed foods promotes overall health and long-term satiety and fullness.


By: Jill Joseph, Dietetic Intern

EWG's Shopper's Guide to Pesticides | Environmental Working Group | EWG.org

The Environmental Working Group just released its 2011 Shopper's Guide to Pesticides in Produce -- an update to the handy guide that helps you avoid the Dirty Dozen, conventional fruits and vegetables that are highest in pesticide residues -- and choose items from the Clean 15 list instead. Eat healthier and save money at the same time!

What's new? The popular apple is now at the top of the Dirty Dozen as the fruit or veggie highest in pesticides. And for the first time, cilantro is also on the list. Testing by federal scientists found 33 unapproved pesticides on 44 percent of the cilantro samples tested -- the highest percentage of unapproved pesticides recorded on any item since EWG started tracking the data in 1995. Mushrooms also make their first appearance on the Shopper's Guide as part of the Clean 15.


EWG's Shopper's Guide to Pesticides Environmental Working Group EWG.org