FitSugar

You Asked: Fiber Per Meal - Is There a Limit?

FitSugar — Wed, 27 Feb 2008 07:30:00 PST

A while back, I did a post about the difference between soluble and insoluble fiber and received this great question:

Is there a recommended amount that you shouldn't go over in one meal? Like I know the body can only absorb so much calcium at one time, I wonder if it's that way for fiber. I know it's always better to spread things out, but I was just wondering if there was an actual number that I shouldn't be going over in case my body doesn't process it all. Thanks.
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When it comes to fiber, you should focus on getting 25 to 30 grams a day. Fiber helps keep you regular, lowers cholesterol, can help prevent both breast and ovarian cancer, and also may reduce your risk of heart disease and stroke. So is it bad to eat all 30 grams in one meal? To find out

read more Nutritionally speaking, there's nothing bad about getting all your fiber in one meal, it's just that it's difficult to do. (Most people can't fit in 30 grams of fiber in their entire day, let alone in one sitting.) If you sat down for breakfast and ate a cup of a high fiber cereal such as Kashi Go Lean (10 grams of fiber), 1/2 cup of raspberries (5 grams of fiber), 1 banana (3 grams of fiber), and 1/2 cup of walnuts (2 grams of fiber) on top, that would still only be 20 grams of fiber. Many people find that if they eat this much fiber all at once, especially if their bodies aren't used to it, they'll feel bloated, gassy, and may have diarrhea. To prevent tummy troubles, instead of trying to eat all your fiber at once, focus on eating a well-balanced diet that includes fresh fruits, veggies, whole grains, legumes, and nuts throughout your day. Naturally, these all are great sources of fiber too, so if you stick to healthy foods like these at every meal, you'll be able to get your fill of daily fiber. Fit's Tips: If you're trying to get 30 grams of fiber a day, and your body isn't used to it, gradually increase the amount of fiber in your diet over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change, which will prevent gas and other belly problems. Be sure to drink enough water too, because it'll help the fiber do its job. Without enough water, you'll end up constipated. Source

Feel-Full Quick Tricks

Health — Fri, 03 Feb 2012 04:49:40 PST

We are pumped to share one of our favorite stories from Health.com here on our site.

By Health.com

It's not just what you eat that can make you more satisfied - it's how you eat, too. Try these tips to feel fuller longer.

H2O some more
Drink two eight-ounce glasses (16 ounces total) of water before each meal. It will fill up your stomach and trim up to 60 calories per meal.

Health.com: Which Foods Burn the Most Fat?

Flavor of the day
Use vinegar (or vinaigrette) and cinnamon for flavor whenever possible. These two ingredients can help regulate blood sugars after meals and help you feel full longer after eating, according to a study from the Department of Agricultural and Food Sciences, in Zurich, Switzerland.

Keep reading for quick feel-full tricks.

How to Eat During a (Real) Blackout

Susannah Chen — Wed, 18 Jan 2012 12:01:41 PST

Have you clicked around the Internet today? It's overrun with site blackouts, with everyone from Wikipedia to Reddit completely shut down in protest of SOPA and PIPA.

All of this blackout talk has us thinking about what we'd eat during an IRL blackout. When it comes to natural disasters, it's best to prepare for the worst, then hope for the best. This includes food and drink! For seven shelf-stable provisions that I recommend you have on hand, keep on reading.

8 Small Ways to Lose Big Pounds in 2012

Prevention — Mon, 02 Jan 2012 04:06:22 PST

We are excited to share one of our fave stories from Prevention here on FitSugar!

Quadruple your weight loss by making one easy tweak to your routine per week
By Alyssa Shaffer

If your goal is to lose weight and exercise more, forget the deprivation diet and marathon workouts. New research shows that taking baby steps - not giant leaps -is the best way to get lasting results. A study published in the Annals of Behavioral Medicine found that participants who made one small, potentially permanent change in their food choices and/or physical activity each week (such as drinking one fewer can of soda or walking five more minutes each day) lost more than twice as much belly fat, two and half more inches off their waistlines, and about four times more weight during a four-month program, compared with those who followed traditional calorie-restriction and physical-activity guidelines.

"When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it's too hard to follow," says Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University. We've uncovered these simple steps (with proven results) to help you move more, eat less, and look and feel better than ever. Add just one or two a week to your regular routine and you can lose nearly three inches off your waistline and be about 10 pounds lighter come in a few months. Even better: Once these healthy habits become second nature, they'll benefit you for a lifetime.

1. Pick Up a Pen After Every Meal
Mindlessly munching on a bag of chips could result in easily polishing off the whole thing; write down how much you've eaten and you're more likely to practice portion control. Keeping a food log helps control extra calories in two ways: the combination of plain old reality check (I just ate 30 minutes ago!) and awareness that what you're putting in your mouth will soon be recorded for posterity. In a recent study, people who kept a food journal lost twice as much weight as those who didn't. When they combined it with a moderate diet and exercise plan, they lost an average of 13 pounds in 6 months. Journaling also gives you insight on your eating habits, says Lutes. Do you skip meals? Eat the same during the week as on the weekend? Binge when you're feeling stressed? "Knowing your routine helps you figure out what changes are right for you," she adds.

Avoid these 14 "health food" diet disasters.

2. Limit High-Fat Foods to One Per Week
Tag the high-fat/high-calorie foods that are typically your favorites (our top five: cookies, candy, ice cream, potato chips, and fries) and gradually downshift. "If you're eating six of these foods a week, try to go down to five," says Lutes. Each week, drop another until you're at no more than one or two; at the same time, add in a good-for-you choice like baby carrots, sautéed broccoli, oranges, and other fresh fruits and veggies.

Keep reading for more simple tip to help you lose big.

4 Surprising Things You Don't Know about Calories

Prevention — Mon, 19 Dec 2011 04:12:55 PST

We are excited to share one of our fave stories from Prevention here on FitSugar!

Only 12 percent of Americans can estimate the calories they eat in a day! Find out why we're so clueless and get easy ways to stop calorie confusion.
By Mara Betsch, Prevention

You know what calories are, and you probably know that if you eat too many, you’ll gain weight. But do you know how many are in your favorite deli sandwich? Or how many calories you should really eat each day? Most Americans don’t. Only 12% can accurately estimate the number of calories they should consume in a day someone their age, height, weight, and physical activity, according to a 2010 survey by the International Food Information Council Foundation. So what is it about calories that keeps us baffled? Here are 8 reasons you’re confused about calories and the simple steps that will help you do the math.

8 Healthy Foods That Help Fight Disease

1. Portions Sizes Are Out of Control
You’ve all heard about the rapidly expanding serving sizes of restaurant and fast food portions, but just how bad are they? Portions sizes in restaurants may contain double or triple the calories of home-cooked meals, and studies show eating out is associated with a higher BMI. Unfortunately, those portions affect our waistlines. When there’s more food on the plate, people eat more-up to 30% more, according to an analysis of several studies.

Stop the confusion: Use this cheat sheet of portion sizes. We know it’s hard to look at your plate as decks of cards, tennis balls, and all the other, so start by measuring out your food servings at home and take a good look at what a half-cup of pasta looks like. Until the serving sizes are engrained in your brain, when dining out, aim to eat half of your meal, saving the leftovers for lunch the next day.

Comfort Food That’s Actually Good for You

2. Serving Sizes Are Deceiving
"There really aren’t standard serving sizes for packaged foods, which makes them confusing," explains Elisa Zied, RD, author Nutrition at Your Fingertips. She gives the example of cereal. A standard serving size of breakfast cereal is approximately 50 g, but depending on the cereal, that could mean a cup and a half of flakes or half a cup of heartier granola. Depending on the type of cereal you’re eating, just eyeing how much you put in the bowl, like most people do, can lead to inaccurate calorie counts.

Not only that, but larger-than-life snack foods may seem like single servings even though they often contain two to three servings per packet. Buy a 16-ounce bottled Coca-Cola, and the nutrition label reads 100 calories . . . for one of the two servings in the bottle. Drink the whole thing, as many people do, and you’re really getting 200 calories. Eat the whole bag of Austin Zoo Animal Crackers, commonly found in office vending machines, and you’re getting 230 calories, nearly two servings, instead of just one.

Keep reading to learn even more about calories!

Nutrition Myths That Can Cause Weight Gain

Shape — Thu, 08 Dec 2011 04:04:23 PST

We are excited to share one of our fave stories from Shape here on FitSugar.

Myth: Going Vegan Will Make You Lose Weight
"While various research shows that vegetarians and vegans, on average, consume fewer calories and less fat than omnivores (a 2009 Oxford study found that vegetarians weigh 3 to 20 percent less than their meat-eating counterparts, and a National Cancer Institute study found that subjects who consumed four ounces or more of red meat weekly were 30 percent more likely to die of any cause than those who ate less), these numbers may be misleading," says Rania Batayneh, MPH, a certified nutritionist and owner of Essential Nutrition for You.

Going vegan solely for weight loss can backfire, big time. If you aren’t vigilant with a vegan diet, it’s easy to lack in vital nutrients, vitamins, and proteins, which give you energy and help keep your metabolism stoked. Many first-time vegans may also find themselves reaching for more processed foods like vegan cookies, chips, or even ‘ice cream’ more often with such a restricted diet, and many end up packing on the pounds instead.

If you do decide to adopt a vegan diet, be sure to keep the ‘treats’ to a minimum and plan balanced meals (we love ‘Domestic Vegan’ Diva Jessica Olson’s tips for "going veg"). "Aim to get about 10 to 20 percent of your calories from protein (or about 1 gram per kilogram of body weight), replacing animal protein with healthy plant proteins, like those found in beans, legumes, nuts, seeds, and soy products," Batayneh says. "And, whether you are vegan or not, eating more green, leafy vegetables is great for your health and your waistline."

See which other diet habits may also being causing weight gain after the break!

Prevent Holiday Party Weight Gain With 3 Must Dos

Jenny Sugar — Wed, 07 Dec 2011 14:13:39 PST

Everyone's approach to beating holiday weight gain differs. Some amp up the exercise time, while others simply give in to the extra noshing and stick to clothing with elastic waistbands. Regardless of your philosophy, the abundance of holiday parties, full of rich foods and fancy cocktails, is a major reason the numbers on the scale often go up. Keep these three tips in mind at your next shindig, and hopefully you can prevent your waistline from expanding this season.

Don't Show Up Famished or Empty Handed
Before heading out the door, snack on something filling like a banana with peanut butter, a pear with some almonds, or some whole grain crackers with hummus. Combining fiber and protein in a sack is satiating, so you won't arrive famished and end up making a meal out of appetizers. To show your hosts some appreciation for throwing the party, it's nice to bring along a present; but instead of the usual bottle of wine, prepare a healthy dish or dessert to complement the meal. Not only will party-goers appreciate the gesture, but you'll know at least one thing on your plate is good for you. This chard, avocado, and asparagus quinoa makes a great side dish, and a batch of healthier holiday cookies are often a nice addition as well.

Continue reading for two more tips to help prevent holiday party weight gain.

3 "Skinny" Thanksgiving Sides (Sweet Potatoes and Stuffing Included!)

Self — Wed, 23 Nov 2011 04:02:58 PST

We are pumped to share one of our fave stories from Self here on FitSugar!

We have some alarming news about your Thanksgiving dinner plans. According to SkinnyChef.com founder Jennifer Iserloh, the average American consumes 3,500 calories on Thanksgiving Day. That, Iserloh points out, is the equivalent of one pound of body fat, people. (Are you running in place yet?)

Don't worry. We're not going to suggest that you skip the gravy or - gasp! - dessert (let's not get crazy here). Believe it or not, says Iserloh, despite that "pound of fat" comment, the average Thanksgiving meal is already fairly healthy. "It's all about portion size," she explains. "So remember not to overload your plate - your waistline will thank you, and it means a lot more leftovers throughout the week!"

Iserloh offers two simple strategies for making traditional sides "skinny," so your table (and thus your plate) isn't totally overloaded with calories:

Cut down on milk fat. Use skim milk when the recipe calls for milk or half and half. And, Iserloh assures us, you don't have to forgo butter all together - just cut the amount in half and use a little chicken broth if you need more moisture for whipped potatoes and stuffings.
Boost the flavor! When you cut the fat in half in your traditional recipes, use "flavor boosting" ingredients that are low-calorie. Iserloh recommends orange zest, cinnamon, nutmeg, mustard and turkey bacon.

And now, the SkinnyChef's three recipes for trim and tasty Thanksgiving sides

Little Daily Tricks to Wake Up Slimmer

Health — Fri, 18 Nov 2011 10:01:00 PST

We are pumped to share one of our favorite stories from Health.com here on our site.

By Jessica Girdwain

We get it: you want to lose the jiggle but don’t want to blacklist your favorite eats, count every single calorie, or overdose on gym hours. The great news is, you can drop weight without dieting: experts say making small change-ups to your day is one of the best ways to lose.

We grilled health and fitness pros for the tweaks that will help your shape the most. Road test a few, and you could shed five (this week!), 10, or even 20-plus pounds without a whole lot of effort.

Health.com: Diet Tricks the Pros Tell Their Friends

Power up PB
"Buy natural varieties of peanut butter and pour off the oil sitting on top. Each serving will have 20 fewer calories and two to three fewer grams of fat. It’s a small difference that'll add up to a couple of pounds per year."
-Amelia Winslow, personal chef in Los Angeles and founder of the healthy food blog Eating Made Easy

Pop to It
"Skimping on fiber will make you gain weight. Forget the pretzels and go for a bag of low-fat popcorn. It has five times the fiber and only 90 calories for six cups, so it’s filling and satisfying.

A recent study found that when women doubled their daily fiber intake from 12 to 24 grams, their bodies absorbed 90 calories less per day. You could lose almost 10 pounds in a year!"
-Tanya Zuckerbrot, RD, author of The F-Factor Diet: Discover the Secret to Permanent Weight Loss

Health.com: Fill Up on Fiber

Dance Your Butt Off
"Kick up your heels and go dancing with your girlfriends - or have a solo dance session at home. Fast-tempo dances are not only a blast to do, but in an hour you’ll torch 400 to 500 calories. That’s equivalent to light jogging on the treadmill, but it’s way more fun!"
-Christine Avanti, author of Skinny Chicks Eat Real Food: Lose the Fake Food and Kickstart Your Weight Loss

Keep on reading for great slimming tips!

3 Easy Ways to Get More Key Nutrients

Shape — Thu, 17 Nov 2011 08:10:31 PST

We are excited to share one of our fave stories from Shape here on FitSugar. This week Shape turns to Cynthia Sass, a registered dietitian with master's degrees in both nutrition science and public health.

According to the most recent nutrition surveys, the majority of Americans fall short when it comes to hitting the recommended marks for the three most important food groups: fruits, vegetables and whole grains. Picture this: if you add up all the fruit and veggie servings the average American should have had over a lifetime that they did not eat, they would fill an entire football field. That’s a lot of missing nutrients!

If you tend to fall short of the targets, which are two daily servings of fruit, and three each for veggies and whole grains, start by focusing on adding one extra serving in each category per day. If you’re consistent, just these three changes can snowball into huge health benefits over time.

See how to get more nutrients in your diet after the break!