Stairway to Heaven:
Step up to High Fiber Foods
by Stephanie Shank, aka "Fiberlady"
The food
pyramid is not a new concept. However, for the first time in more than
a decade, the USDA has
updated the
food pyramid based on the latest scientific findings on how to treat your
body to better health. Awareness of the benefits of healthy food choices,
like high fiber foods, has been more and more prevalent in our proactive
American quest for wise nutrition.
Fiberlady has continually emphasized a fruitful (one must learn to
appreciate the pun) diet for her high fiber imperative. The undeniable
truth is that vegetables, fruits and whole grains are needed for daily
vitamins, minerals and fiber.
The first step (orange) of the new food pyramid recommends eating 5-8
ounces of grains per day depending on age and gender. Whole grains breads,
cereals and brown rice are among the healthy choices. One step up (green)
on the pyramid are the vegetables and fiber-rich plants. It is recommended
2½ cups of vegetables per day to include a variety of legumes, leafy
greens and orange colored vegetables such as butternut or acorn squash.
Next, the red step represents fruits. Eating two cups of fruit a day is
the standard guideline.
Overall, here are the daily recommendations:
3 to 5 servings of vegetables
2 to 4 servings of fruits
2 to 3 servings of milk, yogurt & cheese
6 to 11 servings of bread, cereal, rice, & pasta
2 to 3 servings of meat, poultry, fish, dry beans, eggs & nuts
Use fats, oils & sweets sparingly
The new food pyramid recognizes the essential role of dietary fiber every
day. A high fiber diet helps to lower
high
cholesterol levels, aids in
weight loss,
controls diabetes,
reduces the risk of
colon cancer,
lowers blood pressure and helps to curb heart disease.
In cultures where the foods are high in fiber and the fiber remains
intact, there is a much lower rate of cancer. High fiber foods sweep out
the colon, helping to prevent high concentrations of carcinogens from
sticking around. Foods that are highly processed and overly refined (way
too much of this stuff dominates our grocery shelves) attribute to the
growing rate of cancer and other diseases in our society.
Create and adapt your own nutritional plan based upon
MyPyramid;
choose wisely, and get plenty of exercise. The important lesson is that
every change you make towards a healthier you is a positive step.
Fiberlady asks you to learn an important new mantra. "Every little step
counts."
And don't let anyone tell you differently... wheat is cracked up to
what it's supposed to be!
Vegetable Stew w/Cracked Wheat in Bread Bowl
6 servings
Ingredients:
1 tablespoon olive oil
1 cup chopped onion
4 garlic cloves, minced
1 medium zucchini, thinly sliced
8 ounces fresh mushrooms, sliced
1 teaspoon dried Italian seasoning
1/2 teaspoon crushed red pepper
2 - 14 ounce cans diced tomatoes
1 - 8 ounce can tomato sauce
1 -10.5 ounce can low-fat chicken broth
2/3 cup cracked wheat
1 - 16 ounce can kidney beans, drained
1 - 16 ounce can green beans, drained
1/4 cup fresh parsley
3/4 cup shredded mozzarella cheese
Preparations:
Heat oil in a large Dutch oven over medium-high heat; add onion and garlic
and sauté 5 minutes or until tender. Add zucchini and mushrooms and cook 5
minutes.
Add Italian seasoning, crushed red pepper, tomatoes, chicken broth, and
wheat. Bring to a boil, cover, reduce heat and simmer 30 minutes. Uncover,
add kidney beans, green beans and parsley; simmer until heated through.
Ladle into each bread bowl. Sprinkle with cheese.
Values per Serving:
Calories: 292; Total fat: 7 grams
Fiber: 14 grams
Feel free
to redistribute this article if you use the following tag:
Stephanie Shank aka "Fiberlady" has studied nutrition for many healthy years
which prompted her commitment to a high fiber lifestyle and the
development of her informative website
High Fiber Health.
© 2006: High Fiber Health, Inc. | High Fiber Foods | Foods High in Fiber
