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Bodytalk

By Stephenie Karony

Wednesday, October 11, 2000

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Some foods are
healthier than others

Question: I know some foods are healthier than others. Can you list a few that you feel are the healthiest, and should be eaten weekly, and explain why?

Answer: Here's some foods from each food group, minus the fat and sweet section.

The first is the yam or sweet potato. It's loaded with carotenoids, an important phytochemical, vitamin C, potassium, and plenty of fiber.

The next is whole-grain bread. Whole grains have more vitamins, minerals, plant chemicals, and fiber than refined white or wheat flour.

Cantaloupe supplies the body with as much vitamin A and C as most people need in an entire day.

No list would be complete without that magic vegetable broccoli. It's packed with vitamin C, carotenoids, folic acid, and contains some calcium. It's also one of the "cruciferous" vegetables, which have been shown to help guard against cancer.

Plain, old-fashioned whole-grain oatmeal is still one of the best nutritional deals around. It contains no added sugar or fat, it's inexpensive and it's loaded with protein. Stick with the original; the new fancy processed varieties aren't nearly as healthy.

Spinach contains naturally occurring iron, carotenoids, calcium and fiber.

Skim milk is an excellent source of calcium and protein, and it contains important vitamins and minerals. And skim milk has none of the artery-clogging saturated fat and cholesterol found in whole milk.

The food that contains the most nutrition for the least cost is the nutritional super-giant beans. They're low in fat, high in protein, and they contain naturally occurring iron, folic acid, and fiber.

Q: Does fiber play much of a role in a weight-loss diet?

A: High-fiber foods can help individuals lose weight because these foods contain roughage. Roughage tends to fill a person up before he or she has a chance to overeat, yet roughage contributes zero calories to a meal.

Current research also suggests that fiber helps cut calories by blocking the digestion of some dietary fats. In practical terms, a woman who doubles her daily fiber intake from the average of 12 grams to 24 grams would end up digesting about 90 fewer calories per day. This results in 9-10 pounds not being gained in a year's time.

For a man, when he increases his fiber intake from the average of 18 grams to 36 grams per day, he will end up digesting about 130 fewer calories each day, which equals about 14 pounds over a year's time.

What are some good sources of dietary fiber? Beans. Legumess. Fruits, including the skins of those that are edible. All whole-grain cereals. All other whole-grain products, such as bread and pastas. All vegetables, such as broccoli, carrots, beets and spinach. Snack foods such as popcorn and pretzels.

Here are a few ways to incorporate high-fiber foods into an everyday diet.

Eat more fresh fruit and less fruit juices and canned fruits Add beans and legumes to stews, soups, salads and stir frys. Add fresh fruit to yogurt. Top off casseroles with toasted wheat germ. Eat raw fruits and vegetables as snacks.

Eat more whole grain breads, and less white bread. Substitute brown rice for white rice. Add shredded carrots, beets, cucumbers and lettuce to sandwiches.

Not only will a high-fiber diet help you lose weight, but the foods that contain fiber will also supply your body with lots of fuel for energy.

Health Events

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Stephenie Karony is a certified health
and fitness instructor, a personal trainer and the author of
"Body Shaping with Free Weights." Send questions to her at
P.O. Box 262, Wailuku Hi. Her column appears on Wednesdays.