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You are here: Home / Archives for fiber

Ask the Nutritionist: Fruitphobia

by Selva Wohlgemuth, Co-op News contributor

May 2018
Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: Now that we are moving toward the summer months, I want your opinion on fruit consumption. Is it true that since fruit is high in sugar we should limit our consumption? And does fruit consumption lead to health conditions?

Fresh seasonal fruit is so delicious! Nothing compares to a freshly picked bright-red local strawberry or, when traveling in Hawaii, a fresh papaya drizzled with lime juice. Especially in the hotter months, cooler water-rich foods like fruit are often more appealing than a hot meal.

FRUITPHOBIA

Unfortunately, with the popularity of low-carbohydrate diets many individuals are fearful of fruit. Many paleo and low-carb diet advocates recommend sticking to only small amounts of low-sugar fruits, like berries, stating that other fruits provide too much unnecessary sugar. I’ve had multiple patients in my practice that are afraid to eat more than one-half cup of berries per day.

I agree that it is important to reduce your intake of added refined sugars like high fructose corn syrup, maple syrup, honey, sugar, and other processed foods. However, this does not immediately place fruit in the same category.

Although fruit contains sugar (glucose and fructose), it is not found in the same concentration as high fructose corn syrup in sodas, pastries, pancake syrups, etc. For example, soda contains a sugar ratio of 60% fructose to 40% glucose. One 20-ounce bottle of Coke contains roughly 36 grams of fructose; compare that to a banana, which contains 7 grams of fructose, or a medium sized apple with 13 grams of fructose. When do you eat seven bananas in one sitting? Never! Plus, that banana comes in a completely different package: rich in fiber and made by nature.

You are not addicted to sugar if you enjoy fruit. Fruits are rich in easy-to-digest carbohydrates, antioxidant-rich vitamins and minerals, gut-healing fiber, and anti-inflammatory polyphenols. Plus, they are easy to throw into a bag and hit the road. If fruit is lacking in your diet, you may be missing out on a lot of health benefits.

BENEFITS OF FRUIT

1. Rich in Polyphenols
Polyphenols are plant compounds that are most concentrated in the outer parts of plants. These chemical compounds have been studied in relation to their potent anti-inflammatory and antioxidant capacities. Each type of polyphenol has different health benefits. Therefore, it is important to consume a variety of unpeeled fruit (unless it’s a melon or banana of course). Polyphenols have been shown to help:

  • Reduce inflammation
  • Prevent cancer, cardiovascular disease, and neurological disorders
  • Fight infections
  • Promote the growth of good gut bacteria.

2. Rich in Soluble Fibers and Prebiotics
Soluble fibers and prebiotic fibers help support the growth of good gut bacteria. When these fibers reach the large intestine, they are fermented by bacteria and produce short-chain fatty acids which help fuel colon cells and prevent colon cancer.

  • Apples, oranges, and bananas are rich in soluble fiber.

3. Rich in Vitamin C
Vitamin C is a nutrient that is very sensitive to heat, light, and air. Therefore, whole fruit becomes an excellent source of vitamin C. It is suggested that the current RDA for vitamin C is too low (75-90mg) and that we should be shooting for at least twice as much from whole foods. Especially if you are under a lot of stress, exercise a lot, or have an inflammatory condition, getting plenty of vitamin C is essential.

  • Excellent sources of vitamin C: kiwis, oranges, papayas, strawberries, and pineapples.

4. Easily Digestible Whole Food Carbohydrates for Active People
If you are on the go and active, especially in the summer months, fruit can be a great way to fuel your activity. Generally, your carbohydrate intake increases with activity. If you are unsure what to pack to fuel a mountain bike ride, trail run, or hike, pack some fruit! It comes in its own protective barrier and is easy to eat.

  • Easy fruit to pack: apple, banana, orange, and grapefruit.

5. Helps Digest Protein
Some fruits contain unique enzymes that aid in digesting proteins and help reduce inflammation, support wound healing, and relieve constipation. You can even buy digestive enzymes in supplement stores made with fruit enzymes.

  • Protein digesting fruits: papaya, pineapple, and kiwi.

SOME CONSIDERATIONS

Daily fruit consumption depends on the individual. Some can tolerate more than others due to activity levels and certain health conditions. For example, individuals with a fructose intolerance or severe gut imbalances may not do well with apples, pears, cherries, figs, and mangos. On the other hand, those with metabolic disorders like diabetes and PCOS (polycystic ovarian syndrome) may have to stick to lower-sugar fruit, like kiwi and berries, or pair fruit with protein for better blood-sugar balance. If you have any of these issues it may be best to work with a dietitian to help you find out what fruit and what portion is right for you.

TAKEWAY

Don’t fear fruit! If you are a healthy individual, eating seasonal organic fruit to your liking can provide many health benefits and should not be avoided. I generally recommend 2 servings of fruit per day and adjust the types of fruit based on the individual needs of the patient.

A Recipe Suggestion

bowl of fruit salad

See Selva’s recipe for GLOW Fruit Salad that meets 100% of RDA of vitamin C. 

Photo by Selva Wohlgemuth

Ask the Nutritionist

Have questions? Send them to contact@happybellynutritionist.com. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

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PRODUCE| WELLNESS ask the nutritionist| carbohydrates| fiber| fruit| fruitphobia| health benefits| nutrition| nutritionist| polyphenols| prebiotics| protein| selva| vitamin c| wohlgemuth

Tuscan Bean & Pasta Salad

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

pasta salad beans vegetables

Keeps fresh like a charm and it's vegan and gluten free! For the perfect work lunch, place 1 1/2 cups fresh baby spinach in the bottom of your food container and top with the bean and pasta mixture. Then shake the container to combine prior to eating.

INGREDIENTS

For the marinade:

  • 4 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon apple cider vinegar
  • 3/4 teaspoon Italian seasoning
  • 1 clove garlic, finely minced
  • 2 teaspoons honey
  • ½ teaspoon sea salt
  • ¼ teaspoon ground black pepper

For the salad:

  • 1 16-ounce can garbanzo beans, drained and rinsed
  • 2–3 cups cooked whole-wheat rotini pasta (substitute
    with gluten-free bean pasta)
  • 3 tablespoons sundried tomatoes, chopped
  • 1 cup finely diced zucchini (1 medium)
  • ¼ cup parsley, finely chopped
  • ¼ cup red onion, finely diced
  • baby spinach*
METHOD
  1. Mix together the olive oil, lemon juice, vinegar, Italian seasoning, minced garlic, honey, sea salt, and pepper
    in a large bowl and set aside.
  2. Cook the pasta according to package instructions.
  3. Drain, rinse under cold water, and drain again.
  4. Add the garbanzo beans, pasta, sundried tomatoes, diced zucchini, parsley, and red onion and mix to combine.
    For best flavor allow the bean/pasta mixture to marinate
    3 hours or overnight.
  5. Season with additional salt and pepper if desired.
  6. Toss with fresh baby spinach prior to serving.

Get More Tips for a Healthy New Year

Read Selva's January 2017 column and get her recommendations for an easy, healthy weekday routine.

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GROCERY| PRODUCE| RECIPES| WELLNESS fiber| gluten free| healthy| nutrition| produce| recipe| vegan| vegetables| vegetarian

Ask the Nutritionist: Healthy New Year

by Selva Wohlgemuth, Co-op News contributor

January 2017
Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: What is your top recommendation for a healthy start in the New Year?

Dear Member: The short answer is to change your weekday routine into a healthy routine! Make every workday count!

Many of us spend most of our working hours sitting and typing. In addition, work environments can greatly impede the ability to make easy healthy choices. Therefore, it is important to become an advocate for your own health. This perspective alone can greatly enhance wellness throughout the workday.

Planning in advance can be the biggest first step towards an enhanced daily work routine. Many people may get breakfast on the go (or skip it completely), eat lunch out, and snack on processed goodies between meals. These eating habits can be positively changed by following seven tips towards workday wellness.

Always Take Time to Eat a Balanced Breakfast

Eating breakfast in the morning can help your mind and body stay fit and fueled throughout the day. Skipping breakfast entirely or grabbing a coffee and a muffin can cause your blood sugar to roller coaster and your energy level to wane. Adding protein to your morning meal can balance blood sugar levels and stabilize appetite. Some meal ideas include:

  • Two-egg veggie scramble with corn tortillas and refried beans
  • Apple and two tablespoons peanut butter
  • Steel-cut oats with chopped almonds, ground flaxseed, berries, and plain Greek yogurt
  • Chia seed pudding with coconut milk and bananas
  • Whole-wheat toast topped with avocado, soft boiled eggs, sliced tomato, salt and pepper
  • Dinner leftovers!

Arm Yourself with Healthy Snacks

When hunger strikes between meals, it is best to be prepared. Stocking healthy snacks at work, whether in the staff refrigerator or in your drawer, can set you up for success. Bring a bag of fresh cut veggies and hummus, whole fruit, nuts, or seeds for easy eating.

Know All Your Ingredients

Although the best option is to bring lunch from home, it can be difficult to always be prepared. Therefore, create a list of restaurants or grocery stores nearby that offer whole food choices. If you can identify every ingredient in your meal, then you are in the clear! Plus you get the benefit of walking back and forth.

Build the Perfect Work Lunch

A good starting point is to make sure you have all your macronutrients covered in your meal: complex carbohydrate, protein, and fat … and of course plenty of veggies. An easy rule to live by is 2 cups non-starchy veggies (variety is best), 1/2 to 1 cup whole grains/starchy veggies, 3 ounces of lean protein (fish, eggs, tempeh, legumes, chicken, etc.), and tasty fat-rich toppings (1 tablespoon extra-virgin olive oil, 1/2 avocado, or 1/4 cup nuts and seeds). This combo will help keep you full and fueled until dinner.

Bring a Water Bottle And Put It in Plain Sight

Staying adequately hydrated is key in monitoring appetite and staying focused. Keeping a water bottle on your desk can be an effective gentle reminder to drink throughout the day. Aim for 9 to 13 cups of fluid per day.

Keep Moving

Adding 5-to-15-minute movement breaks into your day can help support circulation, reduce stress, and help regain focus. Try to break every one to two hours to stretch and move your legs. Great ways to add movement into your day include:

  • Cut your lunch in half: eat the first half and walk the second
  • Walk to your favorite lunch location
  • Walk up and down a few flight of stairs
  • Stretch at your desk.

Create a Spirit of Wellness

Sometimes the work environment is the most difficult aspect to change. Being an advocate for workday wellness can be challenging but may also inspire others to join. Even making simple changes in your day-to-day work routine can positively impact those around you.

A Recipe Suggestion

pasta salad beans vegetables

In the spirit of making lunches easy, quick, and tasty, I have a delicious recipe for you—Tuscan Bean & Pasta Salad. It meets the guidelines for building the perfect work lunch, and it is vegan and gluten-free to boot. You can even bring this to a work potluck because it keeps fresh like a charm.

Ask the Nutritionist

Have questions? Send them to contact@happybellynutritionist.com. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

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HOT OFF THE PRESS| WELLNESS bean| dear nutritionist| fiber| gluten free| health| healthy| healthy eating| nutrition| pasta| recipe| vegan| vegetables| vegetarian

Whole Roasted Cauliflower and Tahini Sauce

by Lisa Samuel, Co-op News contributor

dear nutritionist, lisa samuel, nutrition, registered dietitian, nutrition advice

Lisa Samuel, Registered Dietitian and Nutritionist

Whole Roasted Cauliflower

INGREDIENTS
  • 1 head cauliflower, tough leaves removed and stem trimmed
  • 1 cup white wine
  • 1 tablespoon sea salt, plus extra for sprinkling at the end
  • 1 teaspoon whole coriander seed
  • 1 teaspoon whole cumin seed
  • 1 teaspoon red pepper flakes
  • ¼ cup extra virgin olive oil, plus extra for drizzling at the end
  • Handful of parsley or cilantro
  • 2 bay leaves
METHOD
  1. Preheat oven to 475 F.
  2. Place cauliflower in a pot and add enough water to cover (or almost cover). Add wine and seasonings. Stir. Bring the broth to a boil and then reduce to a simmer, cooking about 20 minutes or until the cauliflower is very tender. Use a fork to test. It should slip in and out very easily.
  3. Remove the cauliflower from the water, brush with olive oil, and place on a baking sheet or an oven-safe skillet. Place in the oven and let roast for about 45 minutes, or until very dark and beginning to blacken in some spots.
  4. Remove from the oven and drizzle with extra olive oil and a sprinkling of sea salt.
  5. Serve warm or at room temperature with tahini sauce and zhug (Yemeni hot sauce).

Tahini Sauce

INGREDIENTS
  • 1 cup tahini
  • 1 clove garlic, ground to a paste with a little salt
  • 3 – 4 tablespoons freshly squeezed lemon juice
  • Zest of one lemon
  • ½ teaspoon sea salt
  • Water
METHOD
  1. Add tahini paste to a large bowl. Add garlic, lemon juice, lemon zest, and about ½ teaspoon sea salt. Whisk together with a fork, making a thick paste. It will turn a strange color and consistency and you’ll think you’ve ruined it.
  2. Add cold water, a few tablespoons at a time, until the tahini becomes the consistency of a thick sauce. Taste for lemon and salt and adjust, as desired.

Tahini sauce will keep in the refrigerator for one week.

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PRODUCE| RECIPES caramelized| cauliflower| fiber| healthy| nutrition| recipe| roasted vegetables| tahini| vegetables| vegetarian

Dear Nutritionist: Getting the Most from Fruit

by Lisa Samuel, Co-op News contributor

dear nutritionist, lisa samuel, nutrition, registered dietitian, nutrition advice

Lisa Samuel, Registered Dietitian and Nutritionist

Dear Nutritionist, I’ve heard that some fruits are more nutritious than others. Is this true? And if so, how can I choose the most nutritious fruits?

Dear Member, It’s a great question! Different fruits provide different
health benefits.

For example, some are higher in fiber, or some have greater amounts of antioxidants. Have you ever heard the term “eat the rainbow”?

The bottom line is that the more colorful the fruits in your diet are—the better!

However, there are differences in the nutritional value of certain fruits, and how you store and serve them can also affect their nutritional value. Here are a few general guidelines to getting the biggest bang for your nutrition buck, when it comes to fruits.

Fruits vary widely in their nutritional value. For example, different apples have different amounts of antioxidants. Try to choose the most colorful fruit on display.

Select ripe fruit for the highest nutritional value. Fruits picked before they are ripe will never develop the same nutritional value as naturally ripened fruits. Also, fruit loses nutritional value as it ages. The sooner you eat it after it has been picked, the more nutrition.

Eat the skin! For most fruits with an edible skin, much of the fiber and nutritional value is contained in the skin.

Blueberries, raspberries, and blackberries are among the most nutritious foods you can eat! They are rich in vitamin C and anthocyanins (beneficial phytochemicals), and are high in fiber.

Frozen berries are almost as nutritious as fresh berries, if they are flash frozen. Thawing them destroys many of their nutrients unless they are thawed very quickly. Thawing berries in the microwave is the fastest method. Eat them right away after thawing, or eat them frozen as a refreshing treat!

Dried fruits are also nutritious and are good sources of fiber. Try to choose those dried without added sugar.

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WELLNESS antioxidants| berries| fiber| fruits| healthy| nutrition| nutrition tips| nutritional value

Triple Berry Smoothie

by Lisa Samuel, Co-op News contributor

smoothie, recipe, triple berry, berries, dairy free, biver, antioxidants, no added sugar, banana, almond milk, flaxseed, dates, berries

This smoothie is dairy free with no added sugars, but it’s packed with fiber and antioxidants for a great start to your day!

Photo by Lisa Samuel

Triple Berry Smoothie

INGREDIENTS
  • ½ cup almond milk
  • 1 tablespoon ground flaxseed
  • 2 dates, pitted
  • 1 cup frozen berries (I used a combination of raspberries, blackberries & blueberries)
  • 1/2 frozen banana
METHOD
  1. Place all ingredients in a blender and blend on high until smooth.
  2. Enjoy!
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PRODUCE| RECIPES almond milk| antioxidants| banana| berries| dairy free| dates| fiber| flaxseed| healthy| recipe| smoothie

Green Goblin Sandwiches

by Lisa Samuel, Co-op News contributor

recipe, sandwich, kid friendly, avocado, spinach, cheese, nutrition, healthy, lunch, dinner, fast, easy,

Every child loves a grilled cheese sandwich, but this gooey grilled cheese sneaks in a healthy dose of protein, good fats, fiber, and greens from cheese, avocado, and spinach.

Adapted from The Natural Pregnancy Cookbook.

Green Goblin Sandwiches

Makes 1 sandwich

INGREDIENTS
  • 1 cup baby spinach
  • 1/4 medium avocado
  • 1 ounce melting cheese (like cheddar or mozzarella)
  • 2 slices whole grain bread
  • 1 teaspoon butter
  • salt, to taste
  • Tabasco or other hot sauce (optional)
METHOD
  1. Finely chop the spinach and place in a medium bowl. Add the avocado and use a fork to smash it into a paste. Add the cheese, salt, and hot sauce and stir. Spread the mixture evenly over the slices of bread and close them to form a sandwich.
  2. Heat a heavy-bottomed skillet over medium-low heat and add the pat of butter. Once the butter has melted, add the sandwich to the skillet. Cover the skillet with a lid to help the cheese melt. Cook until the bottom of the bread is deep brown and toasted, about 2 to 3 minutes. Flip and toast the other side, covered, until the cheese is melted and the bread is crispy. Cut in half and serve.
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PRODUCE| RECIPES avocado| cheese| fiber| greens| grilled cheese| healthy fats| kid friendly| nutrition| protein| recipe| spinach

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Roasted chicken and rice recipe photo featuring green salad and spicy yogurt sauce

Roasted Chicken on Baked Rice With Tomato, Cumin, and Bay Leaves

This flavorful recipe from goodfood serves 4–6 and is delicious even if you skip the brine when you are short on time.

Asparagus: A Sure Sign of Spring

Asparagus: A Sure Sign of Spring

Sure, asparagus has undeniable culinary allure, but almost equally captivating is the way that it grows. From its crown, a spear can grow up to ten inches in one day, which means that you could actually sit and watch your asparagus grow.

asparagus salad with hard-boiled eggs and onions in bowl next to egg shells

Spring Asparagus Salad

Every spring the appearance of fresh, seasonal asparagus coincides with the popularity of eggs during the Easter season. These two seasonal favorites combine in this delicious vegetarian recipe.

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