December 5, 2022 Weekly Newsletter
Fiber does it all!
Morsel of the Month
What if I told you there was a nutrient that could improve your blood sugar, cholesterol, and digestion that is easily accessible and found in a wide variety of delicious foods? Fiber can do all of these things, yet 90 percent of American women and 97 percent of American men do not meet the recommended intakes for dietary fiber. You can find fiber in many places: fruits, vegetables, whole grains, beans, lentils, nuts and seeds.
In people with diabetes, fiber-rich carbohydrates do not cause their blood sugar to spike as high as refined carbohydrates. In people with high cholesterol, fiber can help to lower total cholesterol and LDL cholesterol. In people with digestive upset, fiber can help regulate their bowel movements, providing relief to both constipation and diarrhea. We are also learning how fiber can positively impact our healthy gut bacteria. Additionally, fiber-rich foods can help with satisfaction and satiety, important for honoring our fullness cues and maintaining a healthy weight.
The best part is, there are so many delicious fiber-rich foods to choose from! If you are interested in increasing your fiber intake, go slowly to minimize any digestive discomfort. Skip the tasteless fiber supplements or sugar-sweetened fiber gummies and start by filling half of your plate with nonstarchy vegetables, or having a bean-centric meatless meal, or snacking on some fruit and nuts.
Athens dietitians are fiber fans and they have great meal and snack ideas to help you reach your daily fiber goals.
Join our community for exclusive nutrition tips, recipes, and early-bird discounts to upcoming events!
Meal Prep Monday: Taking Care of your Future Self!
We make your cooking experience fast and easy with 4 simple recipes to cook each week.
This week, we have a cozy soup and a super-quick (and fiber-filled) frittata.
Get this week’s recipes here and see more recipes at judymatusky.com
Cook with Us
Join Judy Matusky, culinary nutritionist, in her kitchen (virtually) every Thursday at 12 pm over at the Athens Nutrition Facebook page. She’ll be cooking fast and light recipes with 5 (ish) ingredients. This week, Judy is making Sweet and Savory Yogurt Cheese.
Find all of our cooking videos on the Athens Nutrition YouTube page!
Join our new Athens Nutrition Culinary Facebook Group, where we are building a community of folks who are interested in delicious and healthful cooking.
Copyright © 2022 Athens Nutrition, All rights reserved.
You’re receiving this email because you subscribed to our weekly nutrition bootcamp.
Athens Nutrition
27 W Athens Ave
Ardmore, PA 19003-1321