Live Well - Summer 2012 - (Page 4)

HEALTHYEATS Double Your Fiber Fun Fill up on both kinds of this supernutrient to promote heart health and good digestive function tant but different roles in the body,” says Jessica Crandall, R.D., a certifi ed diabetes educator and spokeswoman for the American Dietetic Association. Read on to learn the difference between them. M Where to get it: Oat bran, barley, beans, lentils, nuts, peas, and some fruits and vegetables, particularly Brussels sprouts, carrots, bananas and blackberries. Insoluble Fiber How it works: Insoluble fi ber doesn’t dissolve in water, creating a healthy bulk. “It accelerates digestion, scours intestinal walls to remove waste like cholesterol and slows the absorption of sugar,” Crandall says. Where to get it: Wheat bran, whole grains, and the skins of fruits and vegetables. “Pineapple, celery, pears and asparagus are great sources,” Crandall says. 1 VIEW FIBER-RICH SNACK IDEAS FOR KIDS To watch a short video about making delicious, fi ber-rich snacks you and your kids will enjoy, visit www.fda.gov and search “Kids ’n Fiber.” 4 FIND nutrition podcasts, blogs and more at eatright.org Soluble Fiber How it works: This type of fi ber dissolves in water and becomes gel-like in the stomach. “Soluble fi ber slows stomach-emptying, enhances the absorption of nutrients and promotes fullness and satiety,” Crandall says. ost of us know that fi ber is good for us. But did you know there are two kinds? “Soluble and insoluble fi ber play impor- Brunch Fruit Parfait For an indulgent brunch—and a delicious dose of fi ber—layer fresh fruit with yogurt and pumpernickel cinnamon toast. INGREDIENTS 2 tsp. unsalted butter 4 thin slices pumpernickel bread 2 tsp. sugar 1 ⁄8 tsp. ground cinnamon 1 medium, ripe mango, peeled, seeded, cut into bite-size chunks (about 1 c.) 4 small, ripe apricots, pitted, cut into wedges (about 1 c.) 2 c. sliced fresh strawberries 4 (6-oz.) cartons nonfat vanilla yogurt DIRECTIONS slice of bread. Stir together sugar and cinnamon, and sprinkle lightly over bread. Place on baking sheet, and toast in oven 10 to 13 minutes, or until hard. Remove from oven. Crumble into bite-size pieces. This can be made a day in advance and stored in a covered container. 1 2 Combine all fruit in a bowl. Spoon ½ cup fruit into each of four tall par- fait glasses. Top each with half a carton of yogurt. Sprinkle 2 tablespoons toast pieces over each serving. Repeat dividing remaining fruit among glasses. Add remaining yogurt. Sprinkle on remaining toast. Serve immediately. Makes 4 (2-cup) servings. Nutrition information per serving: 265 calories; 3 g total fat; 10.5 g protein; 50 g carbohydrates; 10 mg cholesterol; 252 mg sodium; 3 g soluble fi ber; and 3.2 g insoluble fi ber. Preheat oven to 400 degrees. Spread ½ teaspoon butter on each http://www.fda.gov http://www.eatright.org

Table of Contents for the Digital Edition of Live Well - Summer 2012

Live Well - Summer 2012
Menopause Demystified
Sort Through Sunscreen Claims
The After 60 Plan

Live Well - Summer 2012