Low Sodium Fruits High In Fiber

Increasing Fiber Intake , Low Sodium Diet ,  Cholesterol Content of Foods, Content Tables.

In last part of heating well , they are some articles who could stay alone useful! they related to our last essays but, lonely are sufficient enough to know more about nutrition.

Increasing Fiber Intake

Why is fiber important?

A high-fiber diet appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, constipation and colon cancer. Fiber is important for the health of the digestive system and for lowering cholesterol.

What is fiber?

Dietary fiber is material from plant cells that cannot be broken down by enzymes in the human digestive tract. There are two important types of fiber: water-soluble and water insoluble. Each has different properties and characteristics.

• Soluble — Water-soluble fibers absorb water during digestion. They increase stool bulk and may decrease blood cholesterol levels. Soluble fiber can be found in fruits (such as apples, oranges and grapefruit), vegetables, legumes (such as dry beans, lentils and peas), barley, oats and oat bran.
• Insoluble — Water-insoluble fibers remain unchanged during digestion. They promote normal movement of intestinal contents. Insoluble fiber can be found in fruits with edible peel or seeds, vegetables, whole grain products (such as whole-wheat bread, pasta and crackers), bulgur wheat, stone ground corn meal, cereals, bran, rolled oats, buckwheat and brown rice.

How much fiber do I need each day?

The American Heart Association Eating Plan suggests eating a variety of food fiber sources. Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements. Currently, dietary fiber intakes among adults in the United States average about 15 grams a day. That’s about half the recommended amount.

How do I increase my fiber intake?

Here are some easy ways to increase fiber: Grains and Cereals

• As a general rule, include at least one serving of whole grain in every meal.
• Keep a jar of oat bran or wheat germ handy. Sprinkle over salad, soup, breakfast cereals and yogurt.
• Use whole-wheat flour when possible in your cooking and baking.
• Choose whole grain bread. Look on the label for breads with the highest amount of fiber per slice.
• Choose cereals with at least 5 grams of fiber per serving.
• Keep whole-wheat crackers on hand for an easy snack.
• Cook with brown rice instead of white rice. If the switch is hard to make, start by mixing them together.

Legumes and Beans

• Add kidney beans, garbanzos or other bean varieties to your salads. Each 1/2 cup serving is approximately 7 to 8 grams of fiber.
• Substitute legumes for meat two to three times per week in chili and soups.
• Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal or in salads.

Fruits and Vegetables

• Eat at least five servings of fruits and vegetables each day. Fresh fruit is slightly higher in fiber than canned. Eat the peel whenever possible — it’s easier than peeling or eating around it.
• Have fresh fruit for dessert.
• Eat whole fruits instead of drinking juices. Juices don’t have fiber.
• Add chopped dried fruits to your cookies, muffins, pancakes or breads before baking. Dried fruits have a higher amount of fiber than the fresh versions. For example, 1 cup of grapes has 1 gram of fiber, but 1 cup of raisins has 7 grams. However, 1 cup of raisins or any other dried fruit has more calories than the fresh fruit variety.
• Add sliced banana, peach or other fruit to your cereal.
• Grate carrots on salads.

Fiber supplements

To find information on fiber supplements, please see Fiber Supplements.

How much fiber do I get from fruits and vegetables?

While all fruits have some fiber, there are some that are higher than others. Here are a few that have 3 to 4 grams of fiber:

• Apple
• Orange
• Tangerine
• Pear
• 1 cup blueberries
• 1 cup strawberries

Raspberries are high in fiber, as one cup has 8 grams. Here are some vegetable choices that have 3 to 4 grams of fiber:

• 1/2 cup peas
• 1/2 cup cauliflower
• 1 cup carrots
• 1 medium sweet potato
• 1/2 cup squash

Why is soluble fiber so important?

Soluble fiber has been shown to reduce total blood cholesterol levels and may improve blood sugar levels in people with diabetes. The best sources of soluble fiber are oats, dried beans and some fruits and vegetables. Although there is no dietary reference intake for insoluble or soluble fiber, many experts recommend a total dietary fiber intake of 25 to 30 grams per day with about one-fourth — 6 to 8 grams per day — coming from soluble fiber.

Guidelines for a Low Sodium Diet

Low Sodium Diet

A main source of sodium is table salt. The average American eats five or more teaspoons of salt each day. This is about 20 times as much as the body needs. In fact, your body needs only 1/4 teaspoon of salt every day. Sodium is found naturally in foods, but a lot of it is added during processing and preparation. Many foods that do not taste salty may still be high in sodium. Large amounts of sodium can be hidden in canned, processed and convenience foods. And sodium can be found in many foods that are served at fast food restaurants. Sodium controls fluid balance in our bodies and maintains blood volume and blood pressure. Eating too much sodium may raise blood pressure and cause fluid retention, which could lead to swelling of the legs and feet or other health issues. When limiting sodium in your diet, a common target is to eat less than 2,000 milligrams of sodium per day.

General Guidelines for Cutting Down on Salt

• Eliminate salty foods from your diet and reduce the amount of salt used in cooking. Sea salt is no better than regular salt.
• Choose low sodium foods. Many salt-free or reduced salt products are available. When reading food labels, low sodium is defined as 140 mg of sodium per serving.
• Salt substitutes are sometimes made from potassium, so read the label. If you are on a low potassium diet, then check with your doctor before using those salt substitutes.
• Be creative and season your foods with spices, herbs, lemon, garlic, ginger, vinegar and pepper. Remove the salt shaker from the table.
• Read ingredient labels to identify foods high in sodium. Items with 400 mg or more of sodium are high in sodium. High sodium food additives include salt, brine, or other items that say sodium, such as monosodium glutamate.
• Eat more home-cooked meals. Foods cooked from scratch are naturally lower in sodium than most instant and boxed mixes.
• Don’t use softened water for cooking and drinking since it contains added salt.
• Avoid medications which contain sodium such as Alka Seltzer and Bromo Seltzer.
• For more information; food composition books are available which tell how much sodium is in food. Online sources such as www.calorieking.com also list amounts.

Meats, Poultry, Fish, Legumes, Eggs and Nuts

High-Sodium Foods:

• Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies.
• Frozen breaded meats and dinners, such as burritos and pizza.
• Canned entrees, such as ravioli, spam and chili.
• Salted nuts.
• Beans canned with salt added.

Low-Sodium Alternatives:

• Any fresh or frozen beef, lamb, pork, poultry and fish.
• Eggs and egg substitutes.
• Low-sodium peanut butter.
• Dry peas and beans (not canned).
• Low-sodium canned fish.
• Drained, water or oil packed canned fish or poultry

Dairy Products

High-Sodium Foods:

• Buttermilk.
• Regular and processed cheese, cheese spreads and sauces.
• Cottage cheese.

Low-Sodium Alternatives:

• Milk, yogurt, ice cream and ice milk.
• Low-sodium cheeses, cream cheese, ricotta cheese and mozzarella.

Breads, Grains and Cereals.

High-Sodium Foods:

• Bread and rolls with salted tops.
• Quick breads, self-rising flour, biscuit, pancake and waffle mixes.
• Pizza, croutons and salted crackers.
• Prepackaged, processed mixes for potatoes, rice, pasta and stuffing.

Low-Sodium Alternatives:

• Breads, bagels and rolls without salted tops.
• Muffins and most ready-to-eat cereals.
• All rice and pasta, but do not to add salt when cooking.
• Low-sodium corn and flour tortillas and noodles.
• Low-sodium crackers and breadsticks.
• Unsalted popcorn, chips and pretzels.

Vegetables and Fruits

High-Sodium Foods:

• Regular canned vegetables and vegetable juices.
• Olives, pickles, sauerkraut and other pickled vegetables.
• Vegetables made with ham, bacon or salted pork.
• Packaged mixes, such as scalloped or au gratin potatoes, frozen hash browns and Tater Tots.
• Commercially prepared pasta and tomato sauces and salsa.

Low-Sodium Alternatives:

• Fresh and frozen vegetables without sauces.
• Low-sodium canned vegetables, sauces and juices.
• Fresh potatoes, frozen French fries and instant mashed potatoes.
• Low-salt tomato or V-8 juice.
• Most fresh, frozen and canned fruit.
• Dried fruits.

Soups

High-Sodium Foods:

• Regular canned and dehydrated soup, broth and bouillon.
• Cup of noodles and seasoned ramen mixes.

Low-Sodium Alternatives:

• Low-sodium canned and dehydrated soups, broth and bouillon.
• Homemade soups without added salt.
• Fats, Desserts and Sweets.

High-Sodium Foods:

• Soy sauce, seasoning salt, other sauces and marinades.
• Bottled salad dressings, regular salad dressing with bacon bits.
• Salted butter or margarine.
• Instant pudding and cake.
• Large portions of ketchup, mustard.

Low-Sodium Alternatives:

• Vinegar, unsalted butter or margarine.
• Vegetable oils and low sodium sauces and salad dressings.
• Mayonnaise.
• All desserts made without salt.

Cholesterol Content of Foods

If you have risk factors for heart disease, you should not consume more than 200 milligrams of cholesterol a day. If you do not have risk factors for heart disease, you should limit your cholesterol intake to no more than 300 milligrams a day. Use the following tables to check the cholesterol and fat content of the foods you eat. This will help you keep track of your daily cholesterol intake. Note: Cholesterol is only found in animal products. Fruits, vegetables, grains and all other plant foods do not have any cholesterol at all.

Dairy Products	Portion	Cholesterol (mg)	Total Fat (g)	Saturated Fat (g)
Milk (non-fat)	1 cup	4	0	0
Milk (low-fat)	1 cup	10	3	2
Milk (whole)	1 cup	33	8	5
Yogurt (non-fat)	1 cup	10	0	0
Yogurt (whole)	1 cup	29	7	5
Cheddar Cheese	1 oz	30	9	6
Cottage Cheese (low-fat)	1 cup	10	2	2

Table One (Dairy Products)

Fats	Portion	Cholesterol (mg)	Total Fat (g)	Saturated Fat (g)
Butter	1 tsp	11	4	3
Margarine	1 tsp	0	4	1
Vegetable Oils	1 tsp	0	5	1 – 2

Table Two (Fats Products)

Meats & Protein	Portion	Cholesterol (mg)	Total Fat (g)	Saturated Fat (g)
Tofu	1/2 cup	0	11	2
Pinto beans	1/2 cup	0	1	0
Egg	1	212	5	2
Halibut	3 ½ oz	41	3	0
Salmon	3 ½ oz	63	12	2
Oysters	3 ½ oz	55	2	1
Crab	3 ½ oz	52	1	0
Lobster	3 ½ oz	71	1	0
Tuna (in water)	3 ½ oz	30	1	0
Shrimp	3 ½ oz	194	1	0
Squid	3 ½ oz	231	1	0
Beef (ground, lean)	3 ½ oz	78	18	7
Beef (short ribs)	3 ½ oz	94	42	18
Beef (sirloin)	3 ½ oz	89	12	5
Beef Liver	3 ½ oz	389	5	2
Veal (top round)	3 ½ oz	135	5	2
Lamb (foreshank)	3 ½ oz	106	14	6
Ham	3 ½ oz	53	6	2
Pork (tenderloin)	3 ½ oz	79	6	2
Pork (chop)	3 ½ oz	85	25	10
Chicken Liver	3 ½ oz	631	6	2
Chicken (no skin)	3 ½ oz	85	5	1

Table Three (Meats & Protein)

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