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NOTES FROM THE KAT

In this issue:


Meow, 

Getting Enough Fiber - How It All Adds Up (Or Not!)

Getting enough fiber? For the typical member, the answer is “unlikely.”

Did you know that according to the Food and Nutrition Board of the Institute of Medicine, men under 50 should get 38 grams of fiber daily? And, women under 50 should get 25 grams of fiber each day!

After 50, the numbers go down -- to 30 grams for men and 21 grams for women.

Still, this is a lot more than most Americans get each day, and the toll in digestive, colon, and even heart health is fairly staggering.

Most Americans eat only half the fiber recommended. This is a bit mystifying since dietary fiber has so many benefits, such as:

  • Improves blood sugar levels
  • Lowers blood cholesterol
  • Supports healthy “elimination”
  • Promotes healthy bacteria (Probiotics) reproduction

For more information:

http://www.medicinenet.com/fiber/article.htm


One Man's Story of Counting Fiber Grams

Cindy’s husband is a good example of many Co-op men, who are trying to improve their diets, but need a little more help from their families!

Steve has a family history of heart disease. His father died of a heart attack at age 50, and Steve had a bout of diverticulitis before he reached 40. Not good.

Alas, as a bachelor, Steve never discovered the merits of fiber in his diet.

It’s not that Steve doesn’t like veggies – it’s just that, as someone who grew up in West Virginia, Steve likes things like biscuits and gravy and bacon-laden burgers a little too much. ^..^

Steve thinks he’s doing great when he has a bowl of granola most mornings.

However, when it comes to counting grams of fiber each day, here’s how Steve’s fiber choices stack up over a typical three-day period:

Day 1 – Total of 28.7 grams or 6.3 grams short!

Breakfast fiber

  • 1 cup granola = 4.5 grams

Lunch fiber

  • Large Caesar salad = 6.0 grams
  • 1 medium apple = 3.0 grams
  • 2 peanut butter/oat bran cookies = 2.0 grams

Dinner fiber

  • 1 large baked potato with peel = 5.0 grams
  • 1 cup cooked spinach = 7.0 grams
  • ¼ cup garbanzo hummus = 1.2 grams

Day 2 – Total of 22.5 grams or 12.5 grams short!

Breakfast fiber

  • 1 cup granola = 4.5 grams
  • ½ grapefruit = 1.0 gram

Lunch fiber

  • 2 slices whole-wheat bread = 6.0 grams

Dinner fiber

  • 1 cup spaghetti with tomato sauce = 4.0 grams
  • 4 large mushrooms sautéed = 2.0 grams
  • 2 slices of French bread = 1.5 grams
  • ½ cup fresh pineapple = 1 gram

Snack fiber

  • 3 cups popcorn = 2.5 grams

Day 3 – Total of 26 grams or 9 grams short!

Breakfast fiber

  • 1 cup hot oat bran cereal = 4.0 grams
  • ½ cup strawberries = 2.5 grams

Lunch fiber

  • ½ cup raw cabbage (in fish tacos) = 1.0 gram
  • 2 peanut butter/oat bran cookies = 2 grams

Dinner fiber

  • ¼ cup raw carrots = 1.5 grams
  • 1 cup cooked broccoli = 6 grams
  • 1 cup brown rice = 5.0 grams

Snack fiber

  • 4 tbsp dry roasted peanuts = 4 grams

Steve is still working on optimizing his fiber intake. Meanwhile, he’s regularly takes 4-6 capsules of Fiber Fit at each meal to augment his not-yet-perfect dietary choices!

 

Still purringly yours,

Guido

Guido Housemouser
Chief Kat and Community Manager
Our Health Co-op

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