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"Life is not merely to be alive;
but to be well." 

~ Marcus Martial ~


The selected Health Tip is summarized below.  An audio clip of the tip as presented by Dr. Leah on the Chat With Women radio show is available at the end of the tip.

 High Fiber Foods - filling, nutritious and they may help you lose a little weight

"Not only are high-fiber foods filling and nutritious, but their fiber reduces the number of calories your body absorbs from the meal.  

A USDA study found that on average, women who double their daily fiber intake from 12 to 24 grams absorb about 90 fewer calories a day from fat and protein, and men going from 18 to 36 grams of fiber absorb about 130 fewer calories.

Nutritionists recommend at least 20 to 30 grams of fiber daily.   

Some good food sources of fiber are:

Lentils: 1 cup has 15 grams fiber

Black beans: 1 cup also has 15 grams fiber

Baked Beans:  1 cup has 10 grams fiber

Apple with skin:  4.4 grams fiber

Pear:  1 medium, has 5.1 grams fiber

Strawberries:  1 cup has 3.3 grams fiber

Oatmeal:  1 cup has 4 grams fiber

Bran flakes:  3/4 cup has 5.1 grams fiber

Peas:  1 cup has 8.8 grams fiber

Artichoke: 1 medium, has 6.5 grams fiber

Popcorn (air popped):  3 cups has 3.6 grams fiber

As you can see, legumes, by far, have more fiber than all the rest of the foods.

So eat your fiber and lose some weight!! "


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