Tips for a health­ier diet

The Star Malaysia - Star2 - - Body, Mind & Soul -

FI­BRE is the in­di­gestible part of plant foods, such as grains, veg­eta­bles, beans and fruits and is a car­bo­hy­drate that con­sists of var­i­ous health ben­e­fits.

The rec­om­mended in­take amount per day for adults of both gender over 18 years is 30g for men and 25g for women

How­ever, study show Malaysians only take about 13g to 16g, which is in­suf­fi­cient

There are two types fi­bre – in­sol­u­ble and sol­u­ble – each con­tain­ing its own good­ness.

Di­etary fi­bre sta­bilises blood glu­cose lev­els and low­ers blood choles­terol lev­els by ab­sorb­ing and fa­cil­i­tat­ing di­ges­tion, which helps re­duce con­sti­pa­tion.

A high-fi­bre diet is lower in calo­ries and causes a fuller feel­ing faster and for longer pe­ri­ods of time.

This helps in­di­vid­u­als main­tain a healthy weight and lower the risk of dis­eases like di­a­betes, heart disease and more

The first best step to switch to a health­ier life­style is as sim­ple as tak­ing fi­bre-packed food in daily meals. And the eas­i­est choice are fruits and juices such as ap­ples, or­anges, guavas and man­goes.

To do so, se­lect foods packed with high fi­bre and vi­ta­min dosage for bet­ter overall health.

Skip the white bread and pasta and chooses whole­grain and whole meal.

A good serv­ing of whole grains gives up to 3g of fi­bre as well as vi­ta­min B to im­prove cell gen­er­a­tion

Fruits such as guava, ap­ple, and mango are great sources of fi­bre and vi­ta­mins.

They are great as a snack and serv­ing of fruits or even a pre-packed juice com­ple­ment a diet eas­ily with its fi­bre and vi­ta­min-ready ben­e­fits.

With an ever fast-paced life­style most live by to­day, folks look for quick and con­ve­nient so­lu­tions.

If there is no time to pre­pare or pack fruits, stock up Marigold Peel Fresh juices

These are power drinks for­ti­fied with vi­ta­mins A, C and E for more nu­tri­tious, fruity good­ness in a choice of nine reg­u­lar flavours; or the six no-sugar added range.

Marigold Peel Fresh’s Reg­u­lar juice range is avail­able in orange, ap­ple, ap­ple aloe vera, pink guava, trop­i­cal mango, white grape, black­cur­rant and cran­berry, car­rot, and guava.

Its no-sugar added range comes in orange, power­ber­ries, ap­ple, mixed fruit man­gos­teen, power veg­gies and fruits, and cloudy ap­ple.

A controlled diet seems rigid but you can try some of the smoothie recipes with daily fruity good­ness us­ing Marigold Peel Fresh range.

Ref­er­ences

www.nu­tri­tionaus­tralia.org/sites/ de­fault/files/Fi­bre-2014.pdf

www.star2.com/liv­ing/spon­sored/2017/04/23/fi­bre-me-up/

www.uni­ty­point.org/livewell/ar­ti­cle.aspx?id=3ab93132-243a-4e0e9a95-4e51­ba5d­c9fc

www.webmd.boots.com/ healthy-eat­ing/high-fi­bre-food

whole­grain­scoun­cil.org/whole­grains-101/iden­ti­fy­ing-whole-grain-prod­ucts/fiber-whole­grains

www.heart.org/HEARTORG/ HealthyLiv­ing/HealthyEat­ing/ HealthyDi­etGoals/Whole-Grains-andFiber_UCM_303249_Ar­ti­cle.jsp#. WQLGBFWGNhE

www.smooth­ien­inja.com/recipe/ ap­ple-de­light-smoothie

www.food­net­work.com/recipes/ ina-garten/orange-banana-smoothie-recipe

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