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The amazingly simple secret to eating healthy

Feb 11


Woman at grocery store cash register in front of produce
Plant foods are the only place where fiber is found naturally.

Taking steps to eat healthier can feel overwhelming. You may have more questions than answers: How much protein do I need? What about fats — aren’t there healthy fats and unhealthy fats? Is eating low carb better for me? 


What if we told you that you don’t need a degree in nutrition to make a simple change that really counts? In fact, when it comes to healthy eating, one thing ties it all together: Fiber.


The power of plants


We’re not talking about fiber found in processed foods like cereals and breads, or fiber added by manufacturers. We’re talking about fiber found naturally in fruits, vegetables, beans, nuts and seeds.


These foods already contain all the good stuff your body needs: fiber, protein, healthy fats, high levels of vitamins and minerals, antioxidants and anti-inflammatories. When you fill your plate with them, you’re doing two important things for your body:  


  1. You’re increasing the amount of healthy bacteria in your gut — beneficial bacteria that helps your digestive system operate optimally, boosts your immune system and even benefits your brain.


  2. And you’re lowering a lot of things that need to be lowered: 

  • LDL and total cholesterol levels

  • Triglycerides

  • Blood sugar levels

  • Insulin levels

  • Inflammation 

  • Your risk for heart disease, type 2 diabetes and weight problems

  • Your risk for gastric, pancreatic, breast and colorectal cancers 


Natural fiber foods are the whole package!


How much fiber is enough?


Most Americans get about 15 grams of fiber a day — around half of what they need. The National Academy of Medicine recommends 21-25 grams for women and 30-38 grams for men.


Excellent sources of fiber

  • Apples

  • Bananas

  • Berries

  • Citrus fruits

  • Pears

  • Fruits with skin 

  • Avocado

  • Broccoli

  • Brussels sprouts

  • Cauliflower

  • Carrots

  • Green beans

  • Sweet potatoes

  • Leafy greens (spinach, kale, collards)

  • Potatoes and other vegetables with skins

  • Brown rice

  • Oats and oatmeal

  • Quinoa

  • Nuts and seeds

  • Beans, peas, lentils


  • Ground flax

  • Chia seeds 

  • Psyllium husk



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Black bean and rice salad


This dish — which is great as a side or a main dish — is full of fiber and flavor. It can also be made ahead of time and refrigerated.

Ingredients

½ cup onion, chopped

½ cup bell pepper, chopped (green or red)

1 cup brown rice, cooked and cooled

1 can (15 ounce) black beans, low-sodium, drained and rinsed

¼ cup rice vinegar (or white wine vinegar or lemon juice)

½ teaspoon mustard powder (optional)

1 clove garlic, chopped (or ½ teaspoon garlic powder)

½ teaspoon salt

¼ teaspoon black pepper

2 tablespoons vegetable oil (or oil of choice)

Directions

In a mixing bowl, stir together onion, bell pepper, rice and beans. In a jar with a tight-fitting lid, add vinegar, dry mustard, garlic, salt, pepper and vegetable oil. Shake until dressing is evenly mixed. Pour dressing over bean mixture and stir. Chill for at least one hour. Serve cold.


Makes four one-cup servings. 

Per serving: 227 calories; 8g total fat; 0mg cholesterol; 442mg sodium; 32g carbohydrates; 9g dietary fiber


Source: myPlate.gov


The longest-living people on the planet all have something in common: a high-fiber diet.


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