May 2010 - Clarksville Family Magazine

wheat breads, wheat cereals, wheat bran, rye,
rice, barley, most grains, and vegetables such
as cabbage, beets, carrots, Brussels sprouts,
turnips, cauliflower and apple skin. Also
known as “roughage,” this type of fiber helps
promote healthy bowel function.
FIND MORE FIBER FOR YOUR DIET
The American Dietetic Association recommends
these tips for adding fiber to your daily diet:
• Aim for at least 2 cups of fruit (or two pieces of fruit)
and 2-1/2 cups of vegetables a day.
• Start the day with a whole grain cereal.
• Stick with variety in your diet and choose fiber from
a range of food groups, from citrus to grains and
nuts, to dark green vegetables.
• Make fiber convenient. Buy ready-to-eat, fiber-rich
foods for snacks and meals, such as bags of baby
carrots or frozen vegetables to toss into sauces,
soups, or pasta dishes.
• Look for ways to add vegetables. Make your
sandwich with lettuce and tomato, or order a veggie
pizza with toppings such as mushrooms, spinach,
tomatoes and green pepper.
• Choose snacks with high fiber, such as air-popped
popcorn and dry-roasted nuts or seeds.
• Try short-grained, brown rice, which is rich in fiber.
Or, instead of rice, substitute a bed of vegetables like
sautéed onions or spinach.
• Finally, spread your fiber intake throughout the day
instead of trying to load up at one meal. Be sure to
drink plenty of water. Snack on fruit between meals,
and be sure to eat fruit with the skin for additional
fiber.
Eating the right foods is only half the
equation. It’s important to drink plenty of
water, eight to 10 glasses per day, since fiber
must have water to bind to in order to work
properly in your system.
Fiber also helps with conditions that develop
as a natural consequence of aging, such as
constipation, irritable bowel syndrome and
diverticulitis, an inflammation of the intestine
and one of the most common age-related
disorders among Americans. Diverticulitis
Outlook for Summer:
Fitter, Healthier and
Better Than Ever!
Healthy Woman Anniversary Celebration
Thursday, May 20 • 5:30 to 7:30 p.m.
Hilldale Baptist Church
Family Life Center
250 Old Farmers Road
Ladies mark your calendars for an evening of
Free fun, food, prizes and
most importantly health education.
Get great practical advice at a health fair with more
than 20 stations and enjoy breakout sessions featuring
Oral, Facial and Cosmetic Surgeon
Dr. George Lee, discussing how to achieve
healthier and younger-looking skin;
Certified Personal Trainer Cathy Rau
demonstrating how to start summer
exercise routines; and Gateway Clinical Dietitians
sharing easy weight loss tips and ideas
to make your summer a nutritious one.
Breakout sessions held at 5:45 and 6:30 p.m.
To reserve a seat for the breakout sessions,
RSVP to 931-502-1111.
Be one of the first 200 women at the event
and receive a free Healthy Woman tote bag!
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