SONOMA

Nutrition

Nutrition News with Allison Evanson

Fiber – Why Do I Need It?

Think about the word fiber for a moment.  What do you think of?  Most people think of cereal that tastes like cardboard…yum!  While that cereal probably does contain a lot of fiber, it has given fiber a bad reputation.  The truth is, fiber is found in fruits, vegetables, whole grains, beans, nuts, and seeds and can help with weight loss, blood sugar control, cholesterol management, bowel health, etc. 

Fiber is the indigestible parts of foods (think celery strings) that plays an important role when it gets in the stomach and intestine.  First, most fiber attracts water in the stomach and intestines and makes you feel full – which results in eating fewer calories.  Also, because fiber is indigestible, it takes longer for all of the nutrients to reach the blood, which helps with lowering blood sugar and cholesterol.  Finally, because most fiber is found in foods that are full of nutrition, you will end up increasing your intake of important vitamins and minerals.  

Ideal fiber intake is 25-35 grams daily, depending on how many calories you are consuming.  If you decide to increase fiber intake, be careful to consume fluids with that fiber to avoid constipation.  Also, if you are starting with a diet low in fiber, increase gradually so that your body has time to adjust.

• Increase fiber from fruits and vegetables by aiming for 1-2 cups of fruit and 2-3 cups of vegetables per day.
• Try 100% whole grain versions of your favorite breads, crackers, pasta, tortillas, etc.  These products should have around 3 grams of fiber per serving.
• If you are a baker, experiment with replacing part of the all-purpose flour with whole wheat flour to increase the fiber without changing the taste.
• Oatmeal in the morning makes a great high fiber start – bring it into your breakfast rotation if it isn’t already.
• Experiment with beans and legumes, which are excellent sources of fiber and other nutrition.  Add them to soups, casseroles, or make them your main dish – they are also a good source of protein.
• Nuts and seeds also provide fiber and protein – a ¼ cup serving can provide the energy and “filling power” to last you until your next meal.

Nutrition Classes with Allison Evanson MS, RD

707-321-4756

NEW! Nutrition Small Group Sessions

To help focus on healthy approaches for Nutrition issues, Allison will be offering several mini-group workshops.  She is available on Tuesdays and Thursdays and is looking to have small groups of 4 - 5 interested people. Please sign up at the Front Desk with your name, workshop and your availability, day and time. You can also contact Allison directly at 707-321-4756.

Weight Management Group:   

4 Week Series - $40 Members and Non-Members       

If losing weight was easy, we would have all done it by now.  Because food is such a part of our lives, our emotions, and our traditions, it is important to have a well-rounded approach to weight loss and weight maintenance.  In this group we will explore the barriers to weight loss, simple and realistic strategies to losing or maintaining weight, and how to stay motivated for a lifetime.       

Diabetes Prevention / Management Group:

4 Week Series - $40 Members and Non-Members

If you are pre-diabetic, diabetic, or have a family history of diabetes, this class is for you.  We will discuss the basics of diabetes, blood sugar management, and meal planning.  We will also discuss how to deal with difficult eating situations and making healthy eating a part of your life. 

Heart Health Group:

4 Week Series - $40 Members and Non-Members

Having a healthy heart is important for us all.  During this series of classes we will discuss foods to limit and foods to increase to keep your heart and your health in good working order.