Ways to Boost Fiber

By Holly Larson, MS, RD

Fiber is an essential nutrient. However, most Americans are falling far short of the recommended daily amount in their diets. Women should aim for 25 grams of fiber per day, while men should target 38 grams (or 21 and 30 grams daily, respectively, for those over the age of 51).

Dietary fiber contributes to our health and wellness in a number of ways. First, it aids in providing fullness after meals, which helps promote a healthy weight. Second, adequate fiber can help to lower cholesterol. Third, it helps prevent constipation and diverticulosis; and, fourth, adequate fiber from food helps keep blood sugar within a healthy range.

Natural Sources of Fiber

Eating the skin or peel of fruits and vegetables provides a greater dose of fiber, which is found naturally in these sources. Fiber is also found in beans and lentils, whole grains, nuts and seeds. Typically, the more refined or processed a food becomes, the lower its fiber content. For example, one medium apple with the peel contains 4.4 grams of fiber, while ½ cup of applesauce contains 1.4 grams, and 4 ounces of apple juice contains none at all.

With a few simple and tasty substitutions, you can increase your fiber from foods in no time. For breakfast, choose steel cut oats with nuts and berries instead of a plain low-fiber, refined cereal. At lunch, have a sandwich or wrap on a whole-grain tortilla or whole-grain bread and add veggies, such as lettuce and tomato, or serve with veggie soup. For a snack, have fresh veggies or whole-grain crackers with hummus. With dinner, try brown rice or whole-grain noodles instead of white rice or pasta made with white flour.

Here are a few whole foods that are naturally high in fiber:

• 1 large pear with skin (7 grams)
• 1 cup fresh raspberries (8 grams)
• ½ medium avocado (5 grams)
• 1 ounce almonds (3.5 grams)
• ½ cup cooked black beans (7.5 grams)
• 3 cups air-popped popcorn (3.6 grams)
• 1 cup cooked pearled barley (6 grams)

When increasing fiber, be sure to do it gradually and with plenty of fluids. Fiber in your diet is similar to a new sponge; it needs water to plump up. If you consume more than your usual intake of fiber but not enough fluid, you may experience nausea or constipation.

Before you reach for the fiber supplements, consider this: fiber is found naturally in nutritious, whole foods. Studies have found the same benefits, such as a feeling of fullness may not result from fiber supplements or from fiber-enriched foods. If you're missing out on your daily amount of fiber, you may be trailing in other essential nutrients as well. Your fiber intake is a good gauge for overall diet quality. Try to reach your fiber goal with whole foods so you get all the other benefits they provide.

Discover the Health Benefits of Produce

Your mother told you to eat your fruits and vegetables – and you should listen to mom. Research suggests eating enough fruits and vegetables is linked to a lower risk of many chronic diseases and may help protect against certain types of cancer. Despite these health benefits, most people don't eat enough produce. It's a shame, too, because if prepared without adding fats or sugars, fruits and vegetables are relatively low in calories. As a result, eating more of them may help you achieve and keep your healthy weight.

Whether fresh, frozen, canned or dried, fruits and vegetables are major sources of nutrients we need – but we often don't eat enough of them. Since the nutrients in fruits and vegetables vary, it's important to eat a variety. Opt for dark-green, red and orange vegetables, and beans and peas.

The Dietary Guidelines for Americans recommend filling half your plate with vegetables and fruit. Here are some tips on how you can add more produce to your meals:

• Keep frozen, canned and dried fruit and vegetables on hand, especially when fresh produce isn't in season. Buy canned fruit that's packed in juice for less added sugars and calories, and choose low-sodium canned vegetables.

• Try new types of fruits and vegetables and prepare them in different ways. Texture is everything when it comes to sandwiches, so experiment with veggie toppings like raw cucumber, avocado slices or pickled carrots. Add flavor to breakfast by topping oatmeal, frozen waffles or cereal with berries or banana slices. Create a guilt-free dessert with fresh fruit or serve it as a topping on low-fat yogurt.

• Many children and young adults drink more than half of their fruit as juice, which often contains a significant amount of added sugar. Whole fruit contains fiber and other nutrients without the added sugar. When drinking juice, make sure it is 100-percent juice, without the added sugars.

For more tips on improving your health through nutrition and foods that taste great, consult a registered dietitian nutritionist in your area and learn more at the Academy's Cooking Tips and Trends section.

Body Image and Young Women

Young women can fall into the trap of wanting to look like super-thin models or television personalities. These unrealistic goals can lead to an unhealthy body image and low self-esteem, not to mention disordered eating behaviors. This may involve eating too little, eating too much or following a restricted diet of only “healthy” foods. Some early warning signs of disordered eating are rapid weight loss, overly picky eating and the desire to eat alone. (See Eating Disorders.)

Since food and body image are closely linked, having a healthy body image may take the help of a registered dietitian nutritionist and a psychologist. The overall goal of any treatment is to accept your body and learn how to balance food and emotions. If used the right way, food can be a source of pleasure, nourishment and self love.

Healthy Diet

A healthy diet is essential to overcoming poor body image issues. Embracing a variety foods with balance is key. A healthy eating plan includes:

• Fruits
• Vegetables
• Lean red meat
• Chicken
• Turkey
• Fish
• Nuts
• Beans and peas
• Vegetable oils
• Whole grains
• Fat-free or low-fat milk, yogurt and cheese.

There is room for a moderate serving of a sweet or salty food such as chips, chocolate or ice cream to satisfy sweet or salty cravings. This allows you to indulge without the guilt.

A vegetarian diet can be a part of a healthy eating plan as long as it includes a variety of foods including whole grains, fruits, vegetables, beans, nuts, seeds and fat-free or low-fat dairy or non-dairy substitutes.

Physical Activity

Physical activity helps boost body image and alleviate stress, but when working out becomes obsessive or out of control, it may become unhealthy. If you feel guilty, depressed or overweight if you miss a work out, it may be time for help.

Young women should get a minimum of 30 minutes of moderate-intensity exercise such as walking, jogging, biking or dancing most days of the week. In addition, do resistance training at least two days a week. This will help keep your muscles and bones strong. Resistance training includes free weights, wrist and ankle weights and rubber resistance bands.

Be Social

A healthy social life helps with body image. People who surround themselves with positive, happy and uplifting friends tend to be more confident and accepting of their own unique body and mind. Encouragement and social support go a long way toward a positive self image.

Weight Gain at College

A recent study found one out of four college freshmen gains about 10 pounds during her first semester. The recipe for waistline expansion hinges on:

• A decrease in regular physical activity or sports involvement
• Dining halls with unlimited food choices (both healthy and not-so-healthy)
• Increased snacking
• Drinking more caloric beverages like high-fat, sugary coffee drinks, soda and alcohol.

The best solution for avoiding college weight gain is to be aware of your daily calorie intake. Since both food and activity play a role in weight management, writing down daily meals, snacks, beverages and physical activity can help keep weight in check. A food and activity log allows you to see the calories you take in and the calories you burn.

Calories In: Healthy Food Choices

• Eat Breakfast. Do not skip meals, especially breakfast. As the first meal of the day, breakfast keeps your metabolism humming and decreases overeating throughout the day.
• Watch Portions. Pay attention to food choices and portion sizes in the dining hall.
• Make Smart Choices. Select more high-fiber foods like whole grains, beans, fruits and vegetables. Fiber helps manage weight by increasing feelings of fullness with fewer calories and keeping blood sugar steady to relieve frequent hunger.
• Pick Lean Protein. All meals and snacks should include lean protein sources such as lean beef, pork, chicken, turkey, fish, beans, nut butters and reduced fat cheese.
• Choose Fats Wisely. Avoid unhealthy fats from fried foods and sweets. Choose more healthful fats from nuts, seeds, olive oil, canola oil and avocados.
• Drink Low-Calorie Beverages. Skip the regular soda and opt for low-calorie choices like water, low-fat or fat-free milk, unsweetened teas and coffee. Limit alcohol to one drink a day; that’s 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.

Calories Out: Physical Activity

Increase the number of calories you burn. Get moving with at least 30 minutes of moderate-intensity activity most days of the week. Moderate-intensity activities include walking, jogging, biking and stair climbing. Take an elective dance or sports class. Activities of daily living, like walking to and from class and parking your car further away from campus, burn calories, too.

Eating Right During Menopause

For women, menopause is a reality check that your body is changing. This is a time to take care of yourself by making healthy lifestyle choices. Eating well, and being physically active will make this midlife transition easier.

About Menopause

Every woman has to face this “change of life” at the time of her last period. On average, women reach menopause at age 51, but it can happen earlier or later. Menopausal symptoms vary with every woman. Common symptoms include hot flashes, night sweats, weight gain around the middle, sleep disturbances and mood changes. However, some women go through menopause with no real symptoms.

What causes menopause? Hormones. As women age, your ovaries produce less estrogen and progesterone, two of the main hormones for reproduction. As estrogen levels go down, one of the first signs of “menopausal transition” is irregular periods in which bleeding is unusually heavy or light; the time between periods also may become longer.

Weight Gain with Menopause

Due to lowering hormone levels and the natural aging process, many women find it harder to keep extra pounds off in their forties and fifties. Often women lose muscle and gain fat, mainly in the belly area. Lifestyle factors come into play, too: Menopausal women tend to be less active and eat more calories than they need.

Health Risk Associated with Menopausal Weight Gain

Let’s face it: When we gain weight, we don’t feel good. It can be uncomfortable and cause low self esteem. But that’s not all. Weight gain is related to health issues including high cholesterol, high blood pressure and insulin resistance (a condition in which your body cannot use insulin correctly, which can lead to diabetes).

Avoiding a “Midlife Metabolic Crisis”

Plan for your body’s natural metabolic slowdown. As with any time in life, there are no quick fixes when it comes to weight loss. There are, however, ways to avoid a midlife crisis when it comes to a slowing metabolism.

• Be physically active. Adults should do at least 30 minutes of moderate-intensity exercise most days of the week. Exercise doesn’t have to mean a trip to the gym. You can be active doing daily activities. Take the stairs; park further away from your destination and walk; garden; or dance.
• Eat Right. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories.If you drink alcohol, limit yourself to one drink a day.

Avoid oversized portions. Try using a smaller plate, bowl and glass. Cook more often at home where you are in control of what’s in your food. When eating out, choose lower calorie menu options. Choose dishes that include vegetables, fruits and whole grains.

Eating Right During Pregnancy

The 40 weeks of pregnancy are a magical time. Keeping a healthy lifestyle throughout pregnancy, as well as before and after, is key for both baby and mother. Important steps to a healthy pregnancy include eating a balanced diet; gaining the right amount of weight; enjoying regular physical activity; taking a vitamin and mineral supplement if recommended by a physician; and avoiding alcohol, tobacco and other harmful substances.

Foods Fit for Mom and Baby

Moms-to-be need a variety of foods from all the MyPlate food groups, A balanced diet with a variety of foods can provide healthy women with enough nutrients for pregnancy. Safe food practices are important, too, since pregnant women are at higher risk of foodborne illnesses. (See Preventing Food Poisoning for Pregnant Women and Newborns.)

Pregnant women need a balanced diet including:

• Whole grains: Breads, cereals, pastas and brown rice.
• Fruits: All types of fruits, fresh, frozen or canned without added sugar.
• Vegetables: Eat a variety of colorful vegetables, fresh, frozen or canned with no added salt.
• Lean protein: Choose protein from meat, poultry, fish, eggs, beans and peas, peanut butter, tofu and nuts.
• Low-fat or fat-free dairy: Milk, cheese and yogurt.
• Healthful fats: Vegetable oils including canola, corn, peanut and olive oil are good choices.

Avoid extra calories from added sugar and fats, which can lead to unhealthy weight gain. Cut down on foods like regular soda, sweets and fried snacks. (See Healthy Weight Gain for Pregnant Women.)

Key Nutrients for Healthy Pregnancy

• Folic Acid: Folic acid reduces the risk of birth defects that affect the spinal cord. Pregnant women need 600 micrograms of folic acid a day. Sources include fortified foods like cereals, pastas and breads, supplements and natural food sources of folate. All women of childbearing age should consume at least 400 micrograms of folic acid each day.
• Iron: Maternal iron deficiency is the most common nutritional deficiency during pregnancy. Pregnant women need at least 27 milligrams of iron a day. High-iron foods include spinach, kale, leafy greens, beans, fortified cereals, red meat, chicken and fish. For vegetarians and women who do not eat a lot of meat, increase iron absorption by combining plant-based sources of iron with vitamin C-rich foods. For example, try spinach salad with mandarin oranges or cereal with strawberries.
• Calcium: During pregnancy, calcium is needed for the healthy development of a baby’s teeth, bones, heart, nerves and muscles. When a pregnant woman does not consume enough calcium, it is taken from her bones for the baby. It is important to consume 1,000 milligrams of calcium a day before, during and after pregnancy. That means at least three daily servings of calcium-rich foods such as low-fat or fat-free milk, yogurt or cheese or calcium-fortified cereals and juices.

Your doctor or registered dietitian may recommend a prenatal vitamin/mineral supplement to help ensure that you get enough iron, folic acid and other nutrients.

Promoting Positive Body Image in Kids

Body image is how we feel about our bodies. Whatever their size or weight, children can develop either a positive or negative view of their bodies. Body image disturbances begin as early as preschool, so parents and other adult role models need to play a pivotal role in promoting a positive body image for children.

Why? Young people with a positive image of themselves feel more comfortable and confident in their ability to succeed. They don't obsess about calories, food or weight. They have the energy they need to enjoy physical activity.

On the other hand, kids with a negative body image feel more self-conscious, anxious and isolated. They are at greater risk for excessive weight gain and for eating disorders.

You can help prevent these problems. Here are five ways you can give your child the gift of positive body image:

Check Out Your Own Body Image Issues

Parental body image has a powerful influence on how kids feel about their bodies. If you talk about your thighs, your latest diet or your punishing workouts, your children will naturally absorb these negative messages. They will begin to worry about the size of their thighs and think they should be dieting.

Focus on Health...Not Weight

For your kid's sake (and your own sanity), shift your focus from weight to health. Stop obsessing about numbers on the scale and concentrate on delicious nutrition and fun physical activity. Children don't need to work out; they need to play with family and friends. Children shouldn't be counting calories or restricting their intake; they need to enjoy regular meals and learn how to make smart, tasty snack choices.

Nutrition and fitness are great goals because they give us energy to do all things that we want to do. Whatever our age or size, we feel better when we take care of our bodies.

Find Physical Activities That Fit

Feeling fit, strong and capable is one aspect of positive body image. All children need regular physical activities that they like. Some kids are natural athletes and enjoy all sports they try. Other kids do better at individual activities, like walking or riding a bike. Some may find their niche in yoga, karate or a hip-hop dance class. It doesn't matter what kids do for physical fitness; it just matters that they do something.

Watch Out for Bullies

Weight-related teasing is a major basis for bullying. Encourage your school to address the issue and to support nutrition and physical education that promotes health at every size. If you believe your child is being bullied about his or her weight or for any other reason, discuss your concerns directly with the school counselor or administrator.

Myth-Busting the "Perfect Body"

Help your child become a savvy media critic by talking about what they see on television, in magazines and online. Help them understand that the pictures of models they see in ads may have been retouched or otherwise manipulated to appear "perfect."

How to Talk to Kids about Weight and Obesity

In today's culture, weight is an extraordinarily sensitive subject, especially for children and teens. Deciding how to approach weight issues with young people deserves careful attention; how you handle the topic can have serious and lifelong implications. Here are some tips for discussing weight with kids, and what to do if a child brings up the topic on his or her own:

1. Don't Talk, Do Something: In general, if your child is elementary age or younger and you're concerned about his or her weight, don't talk about it; just start making lifestyle changes as a family. The best thing you can do is make it easy for kids to eat smart and move often. Serve regular, balanced family meals and snacks. Turn off televisions, video games and computers. Look for ways to spend fun, active time together.
2. Don't Play the Blame Game: Never yell, scream, bribe, threaten or punish children about weight, food or physical activity. If you turn these issues into parent-child battlegrounds, the results can be disastrous. Shame, blame and anger are setups for failure. The worse children feel about their weight, the more likely they are to overeat or develop an eating disorder.
3. A United Front: As with any other important issue, make sure both parents and other important relatives are on the same page. Mixed messages about weight can have unhealthy consequences.
4. Talk with Your Health-Care Provider: If a health professional mentions a concern about your child's weight, speak with him or her privately. Discuss specific concerns about your child's growth pattern. Ask for ideas on making positive changes in your family eating habits and activity levels.
5. Seek Advice: For kids and teens, check out local programs and professionals who specialize in youth. Look for a registered dietitian with a specialty in pediatric weight management. Many hospitals and clinics have comprehensive programs with education and activities for both kids and adult family members. Some of these options may be covered by your health insurance plan.
6. Focus On the Big Picture: The key is health, not weight. If your family starts eating better and moving more, your children may "grow into" their weight as their height increases. Compliment your children on lifestyle behaviors ("Great snack choice," or "You really run fast") rather than on the loss of a pound or two.

What to Do if Your Child Says, "I'm So Fat"

Learn where the fat thoughts came from. Did a friend or classmate tease your child about weight? Did another relative mention the size of his or her belly or thighs? Was there something on television or online about overweight kids?

If another child or an adult is bullying your child, confront the situation directly and as soon as possible. If your child's weight, eating and activity are normal for his or her age, reassure your child and don't focus on weight.

Size-Wise Nutrition for Preschool Age Children

Very young children need the same variety of nutrient-rich foods as older kids and adults, just in much smaller quantities. As portions have gotten bigger, some parents and caregivers have developed a distorted view of the amount of food toddlers and preschoolers need. Feeding children becomes less frustrating and less complicated when adults know what kids need to grow well and be healthy.

Defining a Young Child's Serving Size

An appropriate serving size for children 2 to 3 years of age is about one-half an adult serving. This rule of thumb is based on serving sizes recommended by the 2010 Dietary Guidelines and MyPlate, not portions served in many restaurants. So a serving of bread for a 2- to 3-year-old would be half of a slice.

Foods Young Children Need

Most 2- to 3-year-old children need to consume about 1,000 to 1,200 calories per day. Here’s how to distribute those calories in a healthy eating plan:

• Grain Group: About 3 to 4 ounces of grains per day, preferably half of them whole grains. For example, that is one or two slices of bread plus one cup ready-to-eat cereal and ½ cup cooked rice or pasta. 
• Vegetable Group: 1 to 1 ½  cups raw or cooked vegetables per day. Like adults, young kids need variety: mashed sweet potatoes, broccoli with low-fat dip or tomato sauce for pasta.
• Fruit Group: 1 cup fresh, frozen, canned, or dried per day. Limit juice to 4 to 6 ounces a day. Emphasize whole fruits rather than juice. Kids love melon balls, Mandarin oranges (fresh or canned in juice) and frozen berries. 
• Milk Group: 2 to 2 ½ cups cups per day. Whole milk is recommended for children younger than 2. Older children can have lower-fat, calcium-rich choices such as fat-free or low-fat milk, yogurt and cheese. 
• Meat and Beans Group: 2 to 3 ounces total per day. Options include lean meat, poultry, fish, an egg, cooked beans (black, pinto, kidney) and peanut butter. 
• Oils: About 3 teaspoons per day of liquid oil or margarine.

For more information about eating plans and serving sizes for preschoolers, visit ChooseMyPlate.gov.

What to Do About Snacks, Sweet Drinks and Desserts

Plan two to three small snacks at set times during the day to refuel small, active bodies. Choose foods from the MyPlate food groups. Make small servings of sweet drinks and desserts "sometimes" foods. 

Defining Overweight and Obese

Overweight and obese are labels for weight ranges. According to the Centers for Disease Control and Prevention, weights in these ranges are higher than what is generally considered healthy for a given height. Having a weight in one of these categories may increase your risk for certain diseases and health problems. The definitions of overweight and obese are different for adults than children.

Definitions for Adults 

Weight ranges for adults are defined using body mass index. BMI is a number, usually between 15 and 40, calculated from a person's height and weight. The easiest way to determine your BMI is to use theAcademy online calculator. A calculator will give you both your BMI and the weight category your BMI falls within.

Weight ranges for adults are:

BMI		WEIGHT CATEGORY
Below 18.5		Underweight
18.5 to 24.9		Normal
25.0 to 29.9		Overweight
30.0 and above		Obese

While most people associate BMI with body fat, it is not a direct measurement of body fat. This means some people can have a BMI in the overweight range even though they do not have excess body fat. This is especially true for athletes.

Definitions for Children and Teens 

For people ages 2 to 19, BMI is referred to as BMI-for-age and is determined using height, weight, age and gender. Body fat varies at different ages; boys and girls tend to have different amounts of body fat.

BMI-for-age is given as a percentile that shows where a child's or teen's BMI falls in comparison to others of the same age and gender. (See CDC's BMI Calculator for Child and Teen.)

Weight ranges for children and teens are:

BMI		WEIGHT CATEGORY
Less than 5th percentile		Underweight
5th to 85th percentile		Normal
85th to 95th percentile		Overweight
More than 95th		Obese

As with adults, BMI-for-age should be used as a screening tool, not as a diagnostic test. A health-care provider needs more information to determine if excess fat is a health problem. In addition to calculating BMI-for-age, a health-care provider may ask about your family health history, eating habits and the amount of physical activity your child gets. Additional assessments may include skin fold thickness measurements and lab tests for cholesterol and blood glucose (blood sugar) levels.

Overweight and Obese as Stereotypes 

While the terms overweight and obese have precise definitions as noted above, these labels take on other meanings in our weight-obsessed society. Often, overweight and obese people are stereotyped. They may endure unfair treatment because of their weight. Larger children are often the target of weight-related teasing and bullying by other children and adults. 

Overweight and obese are terms that refer only to a general estimate of an individual's body weight. They do not in any way reflect on a person's competence, self-discipline, drive or ability to lead a healthy lifestyle.

Understanding Body Mass Index

BMI stands for Body Mass Index. It is important to know what your BMI does and does not indicate about your weight, health and lifestyle choices. Your BMI is calculated from your height and weight. It is a fairly reliable indicator of body fat for most adults, with athletes and the elderly being two exceptions. BMI is an inexpensive alternative to direct measurements of body fat, such as underwater weighing, but it is only one of many factors that you and your health-care provider should use in evaluating your health status.

Calculating Your BMI

You can calculate your BMI with this formula: weight (in pounds) / [height (in inches) x height (in inches)] x 703 or use the Academy BMI calculator.

The Centers for Disease Control and Prevention uses BMI to define terms like overweight and obese: 

• Underweight: BMI below 18.5
• Normal weight: 18.5 to 24.9
• Overweight: 25.0 to 29.9
• Obese: 30.0 and above.

BMI and Your Health

People with very low or very high BMIs tend to have the greatest health risks. Even so, BMI is only one factor in your overall health. For example, if your BMI falls into the normal weight category, you will still have a higher risk of health problems if you:

• Smoke cigarettes
• Do not participate in regular physical activity
• Eat lots of nutrient-poor foods with added fat and sugar.

If your BMI is in the overweight category, you will have a lower overall health risk if you:

• Get regular physical activity
• Have blood pressure, blood sugar and cholesterol levels that are within normal limits.

This means BMI is one aspect of your health to discuss with your care provider. Together, you can decide if other assessments need to be done and whether lifestyle changes such as eating smarter and moving more will improve your health.

BMI Measurements in Children and Teens

While BMI calculations for children and teens use the same formula as adults, criteria used to define obesity and overweight are different for young people because of factors like body fat differences between boys and girls and variations in body fat at different ages. Visit the BMI Percentile Calculator for Child and Teen to determine your child's BMI.