March 2012

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live in good health Nutrient Sense It's no secret that getting a healthy dose of fiber is good for our bodies—from keeping us regular to lowering risks for diabetes and heart disease. To tip the scales even further, Dr. Janet Droessler with the Dean Comprehensive Weight Management program offers up fiber-friendly foods that boost health in more ways than one Eat your fruits Try: Apple Fiber benefits: One medium-sized apple with its skin on offers about 4.4 grams of fiber. Added benefits: An apple a day keeps the doctor away, thanks to it being free of fat, sodium and cholesterol. Apples are also a good source of vitamin C. Eat your vegetables Try: Winter squash Fiber benefits: One cup of winter squash provides about 5.7 grams of fiber. Added benefits: A good source of folate as well as vitamins A and C, winter squash makes a great dinner dish on its own or as a side. Eat your legumes/beans Try: Edamame Fiber benefits: One cup of edamame, a soybean, provides eight grams of fiber. Added benefits: Edamame is a source of protein, vitamins A and C, iron and even a small source of calcium. A caution: Because soy is high in plant estrogens, some recommendations caution women under- going breast cancer treatment to discuss eating soy with their doctor. Eat your whole grains Try: Brown rice Fiber benefits: One serving of this brown and wild rice blend offers about 3 grams of fiber. Of the many whole grains available, brown rice actually offers the least amount of fiber, but still provides nearly four times more than white rice. Added benefits: Whole grains are naturally low in fat and also offer key vitamins and minerals. 12 BRAVA Magazine March 2012

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