Student Health: Feel Fabulous with Fiber

August 31, 2009 by · 1 Comment 

By Marissa Adamany
madamany@smu.edu

The American Dietetic Association (ADA) recommends a minimum of 20-35 grams of fiber a day for a healthy adult. But why is fiber so important?

  • Fiber helps lower cholesterol and keeps the digestive system healthy.
  • High-fiber foods generally require more chewing time, giving your body time to register when you’re no longer hungry. This means you’re less likely to overeat, and you also stay full for a longer amount of time.
  • High-fiber diets tend to be less “energy dense,” meaning they have fewer calories for the same volume of food.
  • Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A high-fiber diet may also reduce the risk of developing type 2 diabetes.
  • How can you get more fiber?

  • Focus on fruits and veggies– snack on apples, peaches, strawberries, carrots, broccoli, asparagus and eggplant.
  • Benefiber to-go packs – mix these easy, 30-calorie packets in water, juice, coffee, milk, and add 6 grams of fiber to your day.
  • Munchies – snack on sunflower, pumpkin and sesame seeds for an added fiber boost to keep you satisfied throughout the day.
  • Student Health: Feel Fabulous with Fiber

    April 27, 2009 by · Comments Off 

    By Marissa Adamany
    madamany@smu.edu

    The American Dietetic Association (ADA) recommends a minimum of 20-35 grams of fiber a day for a healthy adult. But why is fiber so important?

  • Fiber helps lower cholesterol and keeps the digestive system healthy.
  • High-fiber foods generally require more chewing time, giving your body time to register when you’re no longer hungry. This means you’re less likely to overeat, and you also stay full for a longer amount of time.
  • High-fiber diets tend to be less “energy dense,” meaning they have fewer calories for the same volume of food.
  • Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A high-fiber diet may also reduce the risk of developing type 2 diabetes.
  • How can you get more fiber?

  • Focus on fruits and veggies– snack on apples, peaches, strawberries, carrots, broccoli, asparagus and eggplant.
  • Benefiber to-go packs – mix these easy, 30-calorie packets in water, juice, coffee, milk, and add 6 grams of fiber to your day.
  • Munchies – snack on sunflower, pumpkin and sesame seeds for an added fiber boost to keep you satisfied throughout the day.
  • Student Health: Chinese Food the Smart Way

    February 3, 2009 by · 1 Comment 

    By Marissa Adamany
    madamany@smu.edu

    We all know that our favorite Chinese restaurants on Greenville like Betty’s Best and New Big Wong deliver until 3 o’clock in the morning. What you may not know is how to make that midnight splurge a little less hazardous to your waistline. Here’s my advice…

    First off, start with soup. Soup is a great way to fill you up with minimal calories. Choose hot and sour, wonton, or egg drop soup. One cup is about 50 to 70 calories. My best advice would be to stay away from the egg rolls, but if you just can’t help yourself, eat half of the shell and all of the stuffing. This saves about 70 calories.

    Next, order an entrée that is not fried. Instead of crispy chicken, opt for cashew chicken or sesame chicken. The fried batter in crispy chicken can add over 400 calories! And for those of you keeping track, that’s the equivalent to 45 minutes on the treadmill or elliptical…talk about torture. If its beef you like, order beef with broccoli or Mongolian beef.

    Also, spice it up for an added metabolism burn. Spicy foods like red pepper and cayenne actually briefly speed up your metabolism, helping you burn more calories. Most importantly, and I cannot emphasize this enough, skip the rice! White rice is just empty calories. It has no nutrients, it’s processed and has no fiber. The rice is what causes the food coma…and that gross feeling you experience when you have eaten too much. Additionally, it is much easier for your body to digest proteins (like chicken and beef) when there is no starch (like rice) in your body.

    Craving some other little calorie saver tricks?

    · Order food with no MSG – don’t ask, its just bad

    · Order food with light oil and light sauce (or sauce on the side)– major calorie saver

    · Skip out on all sweet and sour dishes. A combination of sugar, salt, and fried batter…trust me, you will hate yourself in the morning

    · Eat with chopsticks. It will help you eat slower and drain some of that excess sauce (extra sauce equals extra calories)

    · Take food out of the container and put in onto a plate. This helps drain out excess sauce.

    · Go ahead and eat a fortune cookie. One has only 30 calories. There’s no better way to end the night than with a little sweet treat!

    Marissa is a sophomore double major in Marketing and Corporate Communications & Public Affairs. She is also a personal trainer at the Dedman Center for Lifetime Sports. This semester, she will be writing a weekly health column for the Daily Mustang.