protein free calcium=blackstrap molasses
protein free fiber=fruit
equal amounts of fiber and protein=beans
On the trail, the lightest way of packing food and the most nutritional would be;
1 cup of bean product a day=dried bean soup, refried beans, chili and beans, dried beans cooked into a soup=daily requirement protein and fiber.
blackstrap molasses=12 tablespoons=1200mg calcium+any other food that has no protein. I have protein in my kidneys and must limit it.
pasta with oil and seasonings
dried fruit
fat free candy
tea, coffee, sugar
a four day supply of fresh fruit and vegetables+bread and butter
pack minced onion and garlic
dried red pepper
Sunday, July 5, 2009
Thursday, July 2, 2009
Blacksrap Molasses
I am looking for highly nutritious food, light weight, to take hiking with me.
3/4 cup dried beans have close to 30 grams of protein and 30 grams of fiber. 360 calories. More calories would have to be consumed on a thru-hike of 12 to 20 miles a day.
A woman my age needs 1200 milligrams of calcium every day and 8 grams of iron.
2 TB. of blackstrap molasses give a person 400 milligrams of calcium. 2 tea.=68 calories.
After the daily nutritional needs were met, calories would be the problem.
3/4 cup dried beans have close to 30 grams of protein and 30 grams of fiber. 360 calories. More calories would have to be consumed on a thru-hike of 12 to 20 miles a day.
A woman my age needs 1200 milligrams of calcium every day and 8 grams of iron.
2 TB. of blackstrap molasses give a person 400 milligrams of calcium. 2 tea.=68 calories.
After the daily nutritional needs were met, calories would be the problem.
Thursday, June 25, 2009
PROTEIN
Nutrition Fact Sheet: Protein
The building blocks of human proteins are twenty amino acids that may be consumed from both plant and animal sources. Of these 20 amino acids, 9 are considered to be essential because their carbon skeletons cannot be synthesized by human enzymes. The remaining "nonessential" amino acids can be synthesized endogenously with transfer of amino groups to carbon compounds that are formed as intermediates of glucose (glucogenic amino acids) and lipid (ketogenic amino acids) metabolism.
Protein is the basic structural material of all cells. Biologically active proteins include enzymes, immunoglobulins, hormones, neurotransmitters, nutrient transport and storage compounds, and cell membrane receptors. Plasma proteins (e.g., albumin) contribute to oncotic pressure that directs the flow of fluid and metabolic waste from the intracellular compartment into the capillary venules. These proteins (e.g., hemoglobin) also contribute to plasma buffering capacity and oxygen-carbon dioxide transport (e.g., hemoglobin, myoglobin). Acute phase reactant proteins (e.g., ferritin, prealbumin) secreted by the liver bind minerals such as iron and zinc rendering them unavailable to support microbial proliferation.
Biological Value
Biological value of a dietary protein is determined by the amount and proportion of essential amino acids it provides. If any one of the essential amino acids is not available in sufficient amounts or is present in excessive amounts relative to other essential amino acids, protein synthesis will not be supported. Under these circumstances, labile body proteins such as plasma albumin will be catabolized to provide the limiting amino acid so that protein synthesis may continue.
Protein from animal sources (meat, fish, dairy products, egg white) is considered high biological value protein or a "complete" protein because all nine essential amino acids are present in these proteins. An exception to this rule is collagen-derived gelatin which is lacking in tryptophan.
Plant sources of protein (grains, legumes, nuts, and seeds) generally do not contain sufficient amounts of one or more of the essential amino acids. Thus protein synthesis can occur only to the extent that the limiting amino acids are available. These proteins are considered to have intermediate biological value or to be partially complete because, although consumed alone they do not meet the requirements for essential amino acids, they can be combined to provide amounts and proportions of essential amino acids equivalent to high biological proteins from animal sources.
Plants that are entirely lacking in essential amino acids are considered incomplete proteins or sources of low biological value protein. These sources include most fruits and vegetables. A low biological value means that it is difficult or impossible to compensate for insufficient amounts of essential amino acids by combining different sources as with partially complete proteins.
Classification of Amino Acids
Essential Amino Acids Nonessential Amino Acids
1. Histidine 1. Alanine
2. Isoleucine 2. Arginine*
3. Leucine 3. Aspartic acid
4. Lysine 4. Cysteine*
5. Methionine 5. Cystine
6. Phenylalanine 6. Glutamic acid
7. Threonine 7. Glutamine*
8. Tryptophan 8. Glycine
9. Valine 9. Proline
10. Serine
11. Tyrosine
*These amino acids, along with taurine, may be considered conditionally essential in that their requirements are increased during periods of catabolic stress.
Deficiency
If protein needs are not adequately met by dietary sources, an imbalance may develop. This imbalance is reflected by levels of urinary nitrogen which exceed the amounts being consumed from dietary protein. This increase in urinary nitrogen is due to the catabolism of visceral proteins and lean body mass to provide the essential amino acids that are not available in adequate amounts from dietary sources. Negative nitrogen balance may result from consumption of insufficient quantity of high biological protein, consumption of poor quality dietary protein of any quantity, or consumption of intermediate quality protein sources that are not appropriately mixed because the quantities of essential amino acids consumed will not be sufficient to support demand for synthesis of vital proteins. In addition to appropriate quantity and quality of protein consumed, sufficient energy must also be consumed to support protein metabolism or negative nitrogen balance will develop regardless of the quality or quantity of protein consumed.
Protein malnutrition or kwashiokor is the clinical consequence of uncorrected negative nitrogen balance. Protein deficiencies rarely occur when energy intake is adequate except in impoverished areas where adequate quality or quantity of protein is not consumed due to high costs of protein sources. The most common cause of protein deficiency insufficient energy intake, which is exacerbated when demand for both protein and energy is high. Protein-energy malnutrition (PEM) or marasmus may develop clinically from malabsorption syndrome, with excessive protein losses from burns, wound exudates, or fistula drainage, or with losses in urine from renal disease. Risk of PEM is also increased under conditions of metabolic stress, such as infection, trauma, burns, AIDS and surgery, where high levels of catabolic hormones increase protein catabolism. Clinical features of PEM include weight loss, diarrhea, loss of lean body mass, muscle weakness, depigmented hair and skin, pressure sores, and depressed immune function.
Toxicity
Dietary protein consumed in excess of requirements is not stored, but is deaminated followed by oxidation of the carbon skeleton through pathways of glucose or fat metabolism, or its storage as glycogen or fat, depending upon the specific amino acid and the energy balance at the time. The nitrogen waste generated is excreted in the urine as either urea or ammonia.
High protein intakes can increase urinary calcium excretion, but the effect on calcium balance is controversial since amino acids also increase the efficiency of intestinal absorption. Other health effects of high protein intakes are less clear including the relationship of long-term high protein intakes to risk of renal disease or of diabetic nephropathy.
The effect of exercise on protein requirements is not as much as commonly believed. Endurance athletes actually have a higher requirement than body-builders due to catabolic losses of lean body mass following aerobic exercise. Nevertheless, this increased requirement can be readily met without supplementation when the high energy intakes required by athletes are consumed. Use of amino acid supplements may actually interferes with synthesis of body protein by creating imbalances. Since amino acids compete for absorption, presentation of large quantities of free amino acids to the intestinal mucosal surface reduces the amount that can be absorbed from the available supply.
Requirements
Approximately 10-15% of total daily energy intake should be consumed as protein. Protein needs for sedentary adults average about 50 grams. Growth, pregnancy, lactation, and exercise increase protein needs as indicated in the table below.
Protein Requirements
Infants (0-6 months) g/lb 1.0
Infants (6-12 months) g/lb 0.72
Children (1-3 years) g/lb 0.55
Children (4-6 years) g/lb 0.50
Children (7-10 years) g/lb 0.45
Adolescence (11-14 years) total g/day 46
Adolescence (15-18 years)total g/day 44-59
Young adults (19-24 years)total g/day 46-58
Pregnancy total g/day 60
Lactation total g/day 65
Sedentary Adult g/lb 0.4
Recreational Activity 0.5-0.75
Competitive Athletics g/lb 0.6-0.9
Muscle Building g/lb 0.7-0.9
Maximum Usable Amount: 1 gram/pound body weight
References: Mahan, L.K. and Escott-Stump, S. Krause's Food, Nutrition & Diet Therapy, 10th ed., 2000.ð Rosenbloom, Christine. Sports Nutrition. A Guide for Working Professionals, 3rd ed., 2000.
Dietary Sources of Protein
Meat, poultry and fish are rich sources of high biological value protein. Plant sources of protein (legumes, nuts, and seeds) contribute additional amounts of protein. See the table below for a detailed list of dietary protein sources.
Food Protein (grams) Food Protein(grams)
Dairy Meat Substitutes
Skim milk, 1 cup 8.3 Tofu, 3 oz 6.9
Whole milk, 1 cup 8.0 Veggie burger, 3 oz 25.7
Ice cream, 1 cup 5.0 Peanut butter, 2 Tbl 8.1
Yogurt, low-fat, 1 cup 10.7 Almonds, 1 oz 5.4
Cottage cheese,1 cup 28.0 Sesame seeds, 1 oz 7.5
American cheese, 1 oz 7.0 Black beans, 1/2 cup 7.5
Egg, 1 large 6.3 Pinto beans, 1/2 cup 7.0
Fish, Meat & Poultry Garbanzo beans, 1/2 cup 7.3
Tuna, 3 oz drained 21.7 Fruits
Salmon, 3 oz ckd 16.8 Banana, 1 medium 1.2
Ground beef, 3 oz 25.7 Apple, large 0
Beef, 3 oz ckd 27.0 Orange, large 1.7
Pork chop, 3 oz ckd 24.5 Vegetables
Ham, 1 oz 5.9 Corn, ckd, 1/2 cup 2.2
Chicken breast, 3 oz 18.9 Carrots, ckd, 1/2 cup 0.8
Chicken, dark meat, 3 oz 23.6 Green beans, ckd, 1/2 cup 1.0
Turkey breast, 3 oz 25.7 Green peas, ckd, 1/2 cup 4.1
Turkey, dark meat, 3 oz 24.3 Potatoes, white, 1/2 cup 1.2
Nutrition Home | Clinical Diet Therapy | Tools & Resources | Nutrition & Wellness
Fact Sheets | What is a Dietitian? | About Us | Contact Us | Site Map
Northwestern Home | Calendar: Plan-It Purple | Sites A-Z | Search
Department of Preventive Medicine 680 North Lake Shore Drive, Suite 1102 Chicago, IL 60611
Phone: 312-908-7914 Fax: 312-908-9588 E-mail: evincent@northwestern.edu
Last updated 07/28/07World Wide Web Disclaimer and University Policy Statements ©2007 Northwestern University
The building blocks of human proteins are twenty amino acids that may be consumed from both plant and animal sources. Of these 20 amino acids, 9 are considered to be essential because their carbon skeletons cannot be synthesized by human enzymes. The remaining "nonessential" amino acids can be synthesized endogenously with transfer of amino groups to carbon compounds that are formed as intermediates of glucose (glucogenic amino acids) and lipid (ketogenic amino acids) metabolism.
Protein is the basic structural material of all cells. Biologically active proteins include enzymes, immunoglobulins, hormones, neurotransmitters, nutrient transport and storage compounds, and cell membrane receptors. Plasma proteins (e.g., albumin) contribute to oncotic pressure that directs the flow of fluid and metabolic waste from the intracellular compartment into the capillary venules. These proteins (e.g., hemoglobin) also contribute to plasma buffering capacity and oxygen-carbon dioxide transport (e.g., hemoglobin, myoglobin). Acute phase reactant proteins (e.g., ferritin, prealbumin) secreted by the liver bind minerals such as iron and zinc rendering them unavailable to support microbial proliferation.
Biological Value
Biological value of a dietary protein is determined by the amount and proportion of essential amino acids it provides. If any one of the essential amino acids is not available in sufficient amounts or is present in excessive amounts relative to other essential amino acids, protein synthesis will not be supported. Under these circumstances, labile body proteins such as plasma albumin will be catabolized to provide the limiting amino acid so that protein synthesis may continue.
Protein from animal sources (meat, fish, dairy products, egg white) is considered high biological value protein or a "complete" protein because all nine essential amino acids are present in these proteins. An exception to this rule is collagen-derived gelatin which is lacking in tryptophan.
Plant sources of protein (grains, legumes, nuts, and seeds) generally do not contain sufficient amounts of one or more of the essential amino acids. Thus protein synthesis can occur only to the extent that the limiting amino acids are available. These proteins are considered to have intermediate biological value or to be partially complete because, although consumed alone they do not meet the requirements for essential amino acids, they can be combined to provide amounts and proportions of essential amino acids equivalent to high biological proteins from animal sources.
Plants that are entirely lacking in essential amino acids are considered incomplete proteins or sources of low biological value protein. These sources include most fruits and vegetables. A low biological value means that it is difficult or impossible to compensate for insufficient amounts of essential amino acids by combining different sources as with partially complete proteins.
Classification of Amino Acids
Essential Amino Acids Nonessential Amino Acids
1. Histidine 1. Alanine
2. Isoleucine 2. Arginine*
3. Leucine 3. Aspartic acid
4. Lysine 4. Cysteine*
5. Methionine 5. Cystine
6. Phenylalanine 6. Glutamic acid
7. Threonine 7. Glutamine*
8. Tryptophan 8. Glycine
9. Valine 9. Proline
10. Serine
11. Tyrosine
*These amino acids, along with taurine, may be considered conditionally essential in that their requirements are increased during periods of catabolic stress.
Deficiency
If protein needs are not adequately met by dietary sources, an imbalance may develop. This imbalance is reflected by levels of urinary nitrogen which exceed the amounts being consumed from dietary protein. This increase in urinary nitrogen is due to the catabolism of visceral proteins and lean body mass to provide the essential amino acids that are not available in adequate amounts from dietary sources. Negative nitrogen balance may result from consumption of insufficient quantity of high biological protein, consumption of poor quality dietary protein of any quantity, or consumption of intermediate quality protein sources that are not appropriately mixed because the quantities of essential amino acids consumed will not be sufficient to support demand for synthesis of vital proteins. In addition to appropriate quantity and quality of protein consumed, sufficient energy must also be consumed to support protein metabolism or negative nitrogen balance will develop regardless of the quality or quantity of protein consumed.
Protein malnutrition or kwashiokor is the clinical consequence of uncorrected negative nitrogen balance. Protein deficiencies rarely occur when energy intake is adequate except in impoverished areas where adequate quality or quantity of protein is not consumed due to high costs of protein sources. The most common cause of protein deficiency insufficient energy intake, which is exacerbated when demand for both protein and energy is high. Protein-energy malnutrition (PEM) or marasmus may develop clinically from malabsorption syndrome, with excessive protein losses from burns, wound exudates, or fistula drainage, or with losses in urine from renal disease. Risk of PEM is also increased under conditions of metabolic stress, such as infection, trauma, burns, AIDS and surgery, where high levels of catabolic hormones increase protein catabolism. Clinical features of PEM include weight loss, diarrhea, loss of lean body mass, muscle weakness, depigmented hair and skin, pressure sores, and depressed immune function.
Toxicity
Dietary protein consumed in excess of requirements is not stored, but is deaminated followed by oxidation of the carbon skeleton through pathways of glucose or fat metabolism, or its storage as glycogen or fat, depending upon the specific amino acid and the energy balance at the time. The nitrogen waste generated is excreted in the urine as either urea or ammonia.
High protein intakes can increase urinary calcium excretion, but the effect on calcium balance is controversial since amino acids also increase the efficiency of intestinal absorption. Other health effects of high protein intakes are less clear including the relationship of long-term high protein intakes to risk of renal disease or of diabetic nephropathy.
The effect of exercise on protein requirements is not as much as commonly believed. Endurance athletes actually have a higher requirement than body-builders due to catabolic losses of lean body mass following aerobic exercise. Nevertheless, this increased requirement can be readily met without supplementation when the high energy intakes required by athletes are consumed. Use of amino acid supplements may actually interferes with synthesis of body protein by creating imbalances. Since amino acids compete for absorption, presentation of large quantities of free amino acids to the intestinal mucosal surface reduces the amount that can be absorbed from the available supply.
Requirements
Approximately 10-15% of total daily energy intake should be consumed as protein. Protein needs for sedentary adults average about 50 grams. Growth, pregnancy, lactation, and exercise increase protein needs as indicated in the table below.
Protein Requirements
Infants (0-6 months) g/lb 1.0
Infants (6-12 months) g/lb 0.72
Children (1-3 years) g/lb 0.55
Children (4-6 years) g/lb 0.50
Children (7-10 years) g/lb 0.45
Adolescence (11-14 years) total g/day 46
Adolescence (15-18 years)total g/day 44-59
Young adults (19-24 years)total g/day 46-58
Pregnancy total g/day 60
Lactation total g/day 65
Sedentary Adult g/lb 0.4
Recreational Activity 0.5-0.75
Competitive Athletics g/lb 0.6-0.9
Muscle Building g/lb 0.7-0.9
Maximum Usable Amount: 1 gram/pound body weight
References: Mahan, L.K. and Escott-Stump, S. Krause's Food, Nutrition & Diet Therapy, 10th ed., 2000.ð Rosenbloom, Christine. Sports Nutrition. A Guide for Working Professionals, 3rd ed., 2000.
Dietary Sources of Protein
Meat, poultry and fish are rich sources of high biological value protein. Plant sources of protein (legumes, nuts, and seeds) contribute additional amounts of protein. See the table below for a detailed list of dietary protein sources.
Food Protein (grams) Food Protein(grams)
Dairy Meat Substitutes
Skim milk, 1 cup 8.3 Tofu, 3 oz 6.9
Whole milk, 1 cup 8.0 Veggie burger, 3 oz 25.7
Ice cream, 1 cup 5.0 Peanut butter, 2 Tbl 8.1
Yogurt, low-fat, 1 cup 10.7 Almonds, 1 oz 5.4
Cottage cheese,1 cup 28.0 Sesame seeds, 1 oz 7.5
American cheese, 1 oz 7.0 Black beans, 1/2 cup 7.5
Egg, 1 large 6.3 Pinto beans, 1/2 cup 7.0
Fish, Meat & Poultry Garbanzo beans, 1/2 cup 7.3
Tuna, 3 oz drained 21.7 Fruits
Salmon, 3 oz ckd 16.8 Banana, 1 medium 1.2
Ground beef, 3 oz 25.7 Apple, large 0
Beef, 3 oz ckd 27.0 Orange, large 1.7
Pork chop, 3 oz ckd 24.5 Vegetables
Ham, 1 oz 5.9 Corn, ckd, 1/2 cup 2.2
Chicken breast, 3 oz 18.9 Carrots, ckd, 1/2 cup 0.8
Chicken, dark meat, 3 oz 23.6 Green beans, ckd, 1/2 cup 1.0
Turkey breast, 3 oz 25.7 Green peas, ckd, 1/2 cup 4.1
Turkey, dark meat, 3 oz 24.3 Potatoes, white, 1/2 cup 1.2
Nutrition Home | Clinical Diet Therapy | Tools & Resources | Nutrition & Wellness
Fact Sheets | What is a Dietitian? | About Us | Contact Us | Site Map
Northwestern Home | Calendar: Plan-It Purple | Sites A-Z | Search
Department of Preventive Medicine 680 North Lake Shore Drive, Suite 1102 Chicago, IL 60611
Phone: 312-908-7914 Fax: 312-908-9588 E-mail: evincent@northwestern.edu
Last updated 07/28/07World Wide Web Disclaimer and University Policy Statements ©2007 Northwestern University
FIBER
Nutrition Fact Sheet: Dietary Fiber
Dietary fiber is the class of compounds consisting of nondigestible polysaccharides found in plant cell walls. Different types of dietary fiber can be distinguished by viscosity, fermentability, and fecal-bulking or water-binding properties. Insoluble and soluble fibers are differentiated primarily by viscosity. Although dietary sources of fiber typically consist of both types of fiber, soluble or viscous fiber is more concentrated in oats, barley, soybeans, dried beans and peas, and citrus fruit while insoluble or nonviscous fiber is concentrated in whole wheat and most vegetables. Viscosity is important physiologically because it slows transit in the small intestines allowing nutrients to be absorbed more efficiently. This property is beneficial for regulation of blood glucose and of appetite, and may also reduce the quantity of bile acids reabsorbed. The primary health benefits of insoluble fiber relate to its water-binding capacity which reduces transit time in the large bowel. Reduced transit time promotes regularity and minimizes risk of colon cancer by decreasing the time that coloncytes are exposed to potentially carcinogenic wastes.
Both types of fiber may be fermentable by intestinal microflora, but soluble fiber usually has a higher fermentability. Fermentation benefits the intestines because it provides fuel for microbial proliferation. Rapidly proliferating microorganisms will utilize nitrogenous wastes that are potentially carcinogenic when allowed to accumulate in the colon. These increased numbers of microbes are added to fecal bulk and excreted with nonfermentable insoluble fiber. Fermentation also yields short chain fatty acids, propionate, butyrate, and acetate, which are absorbed by the coloncytes. Absorption of these polar acids facilitates the absorption of sodium and water thus improving fluid balance. Butyrate is utilized as a fuel source by the coloncytes, while propionate is transported to skeletal muscle and acetate is transported to liver where it participates in feedback inhibition of hepatic cholesterol synthesis.
A considerable amount of scientific data supports the relationship between viscous fiber and decreased intestinal absorption of cholesterol. Daily intakes of > 3 grams of soluble fiber (and total fiber intake of > 25 grams) can result in a modest reduction in blood cholesterol levels. Soluble fiber intakes are also associated with increased satiety by effects on stimulation of appetite regulating hormones in the ileum and stabilization of blood sugar and insulin levels. Prevention of gastrointestinal diseases such as diverticulitis and reduced risk of colorectal cancer risk appear to be more closely associated with intake of insoluble fiber.
Deficiency
Inadequate intake of dietary fiber can increase risk of constipation, bowel irregularities, hemorrhoids, diverticulosis, and colorectal cancer. Diets lacking in fruits, vegetables, nuts, and whole grains will not provide sufficient fiber. Approximately half of the recommended daily intake of fiber is currently being consumed in the US.
Toxicity
Excess amounts of fiber (> 50 grams daily) can promote constipation, diarrhea or spastic bowel disorder, particularly if not accompanied by adequate water intake. These problems are more likely to develop from consumption of fiber supplements. Although fiber has the capacity to bind minerals, this property does not interfere with mineral balances since most sources of fiber provide minerals in amounts that compensate for any binding that occurs. In addition, fermentation will release minerals such as calcium which can be absorbed in the colon. And finally, only foods containing fiber with unsubstituted uronic acid groups will bind minerals to any appreciable extent.
Requirements
An estimated 12 grams of fiber is consumed daily in the US, which is half of the recommended goal of 20-38 grams per day. Plant foods with low moisture content such as whole grains (whole wheat bread, wheat bran, oatmeal, and brown rice) and dried beans are the most concentrated sources of dietary fiber. For children, the amount of fiber recommended is 5 g plus the age of the child. For example, a four-year old child should consume 9 grams of fiber daily. About one-fourth of the total should be from sources rich in soluble fiber.
Dietary Sources
Whole grain cereals, dried beans, nuts, seeds, fruits, and vegetables are the only sources of dietary fiber. Consumption of fiber should always be accompanied by fluid intake to prevent constipation, especially when consumed from supplements or low moisture foods, e.g., whole grains and nuts. Changing from a low fiber to a high fiber intake should be done in increments to avoid gastrointestinal distress such as bloating and gas. A detailed listing of the fiber content of foods is listed in the table below.
Fiber Content of Selected Foods
Item Total(g) Soluble(g) Insoluble(g)
Legumes
Chick , 1/2 cup 6.2 1.3 4.9
Kidney beans, 1/2 cup ckd 5.8 2.9 2.9
Navy beans, 1/2 cup ckd 5.8 2.2 3.6
Northern beans, 1/2 cup 5.6 1.4 4.2
Pinto beans, 1/2 cup ckd 7.4 1.9 5.5
Soybeans, 1/2 cup ckd 5.1 2.3 2.8
Tofu, 1/2 cup 1.4 0.9 0.6
Cereal Grains
Barley, 1/2 cup ckd 4.2 0.9 3.3
Bulgar, 1/2 cup ckd 2.9 0.5 2.4
Couscous, 1/2 cup ckd 1.3 0.3 1.0
Millet, 1/2 cup ckd 3.3 0.6 2.7
Rice, brown, 1/2 cup ckd 1.7 0.1 1.6
Rice, white, 1/2 cup ckd .2 0 .2
Rice, wild, 1/2 cup ckd 1.5 0.2 1.3
Noodles, white spaghetti 0.9 0.4 0.5
Noodles, whole wheat 2.3 0.5 1.8
Noodles, spinach, 1/2 cup 0.9 0.4 0.5
Bagel, white, 3.5" dia. 1.6 0.6 1.0
Bagel, wheat, 3.5" dia. 3.1 0.9 2.2
Breads (1 medium slice):
Cinnamon swirl 0.6 0.3 0.3
Multigrain 1.8 0.3 1.5
Pumpernickel 1.5 0.8 0.7
Raisin 1.2 0.3 0.9
Rye 1.5 0.8 0.7
White or sourdough 0.7 0.4 0.3
Whole wheat 1.9 0.3 1.6
Pita, 7" diameter, white 1.3 0.7 0.6
Pita 7" diameter, wheat 4.4 0.7 3.7
Tortilla, plain, 6" 1.4 0.2 1.1
Tortilla, plain, 8" 1.4 0.4 1.0
Cereal (1 cup):
Cherrios 2.6 1.2 1.4
Cornflakes 0.7 0 0.7
Raisin bran 8.4 1.2 7.2
Rice Krispies 0.2 0 0.2
Farina 1.2 0.5 0.7
Grits, corn 0.4 0 0.4
Oatmeal 3.8 1.8 2.0
Crackers (1 oz):
butter 0.5 0.3 0.2
cheese rounds 0.6 0.2 0.4
club 0.6 0.4 0.2
graham, 2" square 0.3 0.2 0.1
Ritz 0.5 0.3 0.2
saltines/soda 1.2 0.4 0.8
Triscuits 0.5 0.2 0.3
Wheat Thins 1.2 0.3 0.9
Snacks:
Cereal party mix, 1 cup 1.8 0.4 1.4
Cheese puffs, 1 cup 1.7 0 1.7
Corn chips, 1 cup 1.2 0 1.2
Popcorn, microwave, 3 cups 2.4 0 2.4
Popcorn, light, 3 cups 2.3 0 2.3
Potato chips, 1 oz 1.4 0.8 0.6
Pretzels, 1 oz 1.1 0.3 0.8
Fruits (fresh)
Apple, 3" diameter 5.7 1.5 4.2
Applesauce, 1/2 cup 1.6 0.5 1.1
Banana, 7" long 2.8 0.7 2.1
Blackberries, 1/2 cup 3.8 3.1 0.7
Blueberries, 1/2 cup 1.9 0.2 1.7
Cherries, fresh, 1/2 cup 1.7 0.5 1.2
Grapefruit, 4" dia., half 1.5 1.2 0.3
Grapes,1/2 cup 0.8 0.3 0.5
Kiwi, large 3.1 0.7 2.4
Mango, medium 3.7 1.5 2.2
Melon, 1/5 of 6" diameter 0.7 0.2 0.5
Orange, 3" diameter 4.4 2.6 1.8
Peach, medium 3.2 1.3 1.9
Pear, 3" diameter 4.0 2.2 1.8
Pineapple, 1/2 cup 1.0 0.1 0.9
Plum, large 1.7 0.9 0.8
Raspberries, 1/2 cup 4.2 0.4 3.8
Strawberries, 1/2 cup 1.9 0.5 1.4
Juice, orange, 6 oz 0.4 0.2 0.2
Juice, apple, 6 oz 0.2 0.1 0.1
Prunes, 3 medium 1.9 1.0 0.9
Raisins. 1/4 cup 1.5 0.4 1.1
Figs, 3 small 5.3 2.3 3.0
Vegetables:
Artichoke, medium, cooked 6.5 4.7 1.8
Asparagus spears, ckd 1.4 0.7 0.7
Beans, cooked, 1/2 cup 1.9 0.8 1.1
Beets, 1/2 cup 1.5 0.7 0.8
Bok choy, raw, 1 cup 0.7 0.3 0.4
Bok choy, 1/2 cup 1.4 0.5 0.9
Broccoli, raw, 1/2 cup 1.3 0.5 0.8
Broccoli, cooked 1.4 1.2 1.2
Brussels sprouts, 1/2 cup 3.3 2.0 1.3
Cabbage, green, cooked 1.8 0.8 1.0
Cabbage, red, shredded 0.8 0.3 0.5
Carrots, baby, 6 2.8 1.4 1.4
Carrots, cooked, 1/2 cup 1.6 1.1 1.5
Cauliflower, raw, 1/2 cup 1.3 0.5 0.8
Cauliflower, 1/2 cup 1.7 0.4 1.3
Celery, 1 large stalk 1.1 0.4 0.7
Chiles, hot pepper, raw 3.0 1.5 1.5
Corn, 1/2 cup 2.0 0.3 1.7
Eggplant, cooked, 1/2 cup 1.3 0.4 0.9
Greens, 1/2 cup cooked 0.4 0.1 0.3
Jicama, raw, 1/2 cup 3.2 1.7 1.5
Lettuce, iceberg, 1 cup 0.8 0.1 0.7
Lettuce, Romaine, 1 cup 0.9 0.3 0.6
Frozen mixed vegetables (1/2 cup)
Broccoli/cauliflower 1.5 0.6 0.9
Corn/green beans/carrots 4.0 1.9 2.1
Lima beans/ corn 4.9 1.8 3.1
broccoli/peppers/mushroom 1.8 0.7 1.1
Peas/ carrots 2.5 0.9 1.6
Mushrooms, cooked, sliced 1.8 0.2 1.6
Onions, 1/2 cup cooked 2.0 1.2 0.8
Peas, cooked, 1/2 cup 4.3 1.2 3.1
Peppers, green/red, 1/2 cup 1.3 0.5 0.8
Potato w/skin, medium 2.9 1.2 1.7
Potato, mashed, 1/2 cup 1.6 0.9 0.7
Pumpkin, 1/2 cup mashed 3.6 0.5 3.1
Spinach, 1/2 cup ckd 2.7 0.5 2.2
Spinach, 1 cup raw 0.4 0.1 0.3
Squash, winter, cooked 3.3 1.9 1.4
Squash, butternut, 1.7 0.7 1.0
Sweet potatoes, 1/2 cup 3.8 1.4 2.4
Tomatoes, medium, raw 0.9 0 0.9
Water chestnuts, 1/2 cup 1.2 0.9 1.3
Zucchini, cooked, 1/2 cup 1.2 0.5 0.7
Nutrition Home | Clinical Diet Therapy | Tools & Resources | Nutrition & Wellness
Dietary fiber is the class of compounds consisting of nondigestible polysaccharides found in plant cell walls. Different types of dietary fiber can be distinguished by viscosity, fermentability, and fecal-bulking or water-binding properties. Insoluble and soluble fibers are differentiated primarily by viscosity. Although dietary sources of fiber typically consist of both types of fiber, soluble or viscous fiber is more concentrated in oats, barley, soybeans, dried beans and peas, and citrus fruit while insoluble or nonviscous fiber is concentrated in whole wheat and most vegetables. Viscosity is important physiologically because it slows transit in the small intestines allowing nutrients to be absorbed more efficiently. This property is beneficial for regulation of blood glucose and of appetite, and may also reduce the quantity of bile acids reabsorbed. The primary health benefits of insoluble fiber relate to its water-binding capacity which reduces transit time in the large bowel. Reduced transit time promotes regularity and minimizes risk of colon cancer by decreasing the time that coloncytes are exposed to potentially carcinogenic wastes.
Both types of fiber may be fermentable by intestinal microflora, but soluble fiber usually has a higher fermentability. Fermentation benefits the intestines because it provides fuel for microbial proliferation. Rapidly proliferating microorganisms will utilize nitrogenous wastes that are potentially carcinogenic when allowed to accumulate in the colon. These increased numbers of microbes are added to fecal bulk and excreted with nonfermentable insoluble fiber. Fermentation also yields short chain fatty acids, propionate, butyrate, and acetate, which are absorbed by the coloncytes. Absorption of these polar acids facilitates the absorption of sodium and water thus improving fluid balance. Butyrate is utilized as a fuel source by the coloncytes, while propionate is transported to skeletal muscle and acetate is transported to liver where it participates in feedback inhibition of hepatic cholesterol synthesis.
A considerable amount of scientific data supports the relationship between viscous fiber and decreased intestinal absorption of cholesterol. Daily intakes of > 3 grams of soluble fiber (and total fiber intake of > 25 grams) can result in a modest reduction in blood cholesterol levels. Soluble fiber intakes are also associated with increased satiety by effects on stimulation of appetite regulating hormones in the ileum and stabilization of blood sugar and insulin levels. Prevention of gastrointestinal diseases such as diverticulitis and reduced risk of colorectal cancer risk appear to be more closely associated with intake of insoluble fiber.
Deficiency
Inadequate intake of dietary fiber can increase risk of constipation, bowel irregularities, hemorrhoids, diverticulosis, and colorectal cancer. Diets lacking in fruits, vegetables, nuts, and whole grains will not provide sufficient fiber. Approximately half of the recommended daily intake of fiber is currently being consumed in the US.
Toxicity
Excess amounts of fiber (> 50 grams daily) can promote constipation, diarrhea or spastic bowel disorder, particularly if not accompanied by adequate water intake. These problems are more likely to develop from consumption of fiber supplements. Although fiber has the capacity to bind minerals, this property does not interfere with mineral balances since most sources of fiber provide minerals in amounts that compensate for any binding that occurs. In addition, fermentation will release minerals such as calcium which can be absorbed in the colon. And finally, only foods containing fiber with unsubstituted uronic acid groups will bind minerals to any appreciable extent.
Requirements
An estimated 12 grams of fiber is consumed daily in the US, which is half of the recommended goal of 20-38 grams per day. Plant foods with low moisture content such as whole grains (whole wheat bread, wheat bran, oatmeal, and brown rice) and dried beans are the most concentrated sources of dietary fiber. For children, the amount of fiber recommended is 5 g plus the age of the child. For example, a four-year old child should consume 9 grams of fiber daily. About one-fourth of the total should be from sources rich in soluble fiber.
Dietary Sources
Whole grain cereals, dried beans, nuts, seeds, fruits, and vegetables are the only sources of dietary fiber. Consumption of fiber should always be accompanied by fluid intake to prevent constipation, especially when consumed from supplements or low moisture foods, e.g., whole grains and nuts. Changing from a low fiber to a high fiber intake should be done in increments to avoid gastrointestinal distress such as bloating and gas. A detailed listing of the fiber content of foods is listed in the table below.
Fiber Content of Selected Foods
Item Total(g) Soluble(g) Insoluble(g)
Legumes
Chick , 1/2 cup 6.2 1.3 4.9
Kidney beans, 1/2 cup ckd 5.8 2.9 2.9
Navy beans, 1/2 cup ckd 5.8 2.2 3.6
Northern beans, 1/2 cup 5.6 1.4 4.2
Pinto beans, 1/2 cup ckd 7.4 1.9 5.5
Soybeans, 1/2 cup ckd 5.1 2.3 2.8
Tofu, 1/2 cup 1.4 0.9 0.6
Cereal Grains
Barley, 1/2 cup ckd 4.2 0.9 3.3
Bulgar, 1/2 cup ckd 2.9 0.5 2.4
Couscous, 1/2 cup ckd 1.3 0.3 1.0
Millet, 1/2 cup ckd 3.3 0.6 2.7
Rice, brown, 1/2 cup ckd 1.7 0.1 1.6
Rice, white, 1/2 cup ckd .2 0 .2
Rice, wild, 1/2 cup ckd 1.5 0.2 1.3
Noodles, white spaghetti 0.9 0.4 0.5
Noodles, whole wheat 2.3 0.5 1.8
Noodles, spinach, 1/2 cup 0.9 0.4 0.5
Bagel, white, 3.5" dia. 1.6 0.6 1.0
Bagel, wheat, 3.5" dia. 3.1 0.9 2.2
Breads (1 medium slice):
Cinnamon swirl 0.6 0.3 0.3
Multigrain 1.8 0.3 1.5
Pumpernickel 1.5 0.8 0.7
Raisin 1.2 0.3 0.9
Rye 1.5 0.8 0.7
White or sourdough 0.7 0.4 0.3
Whole wheat 1.9 0.3 1.6
Pita, 7" diameter, white 1.3 0.7 0.6
Pita 7" diameter, wheat 4.4 0.7 3.7
Tortilla, plain, 6" 1.4 0.2 1.1
Tortilla, plain, 8" 1.4 0.4 1.0
Cereal (1 cup):
Cherrios 2.6 1.2 1.4
Cornflakes 0.7 0 0.7
Raisin bran 8.4 1.2 7.2
Rice Krispies 0.2 0 0.2
Farina 1.2 0.5 0.7
Grits, corn 0.4 0 0.4
Oatmeal 3.8 1.8 2.0
Crackers (1 oz):
butter 0.5 0.3 0.2
cheese rounds 0.6 0.2 0.4
club 0.6 0.4 0.2
graham, 2" square 0.3 0.2 0.1
Ritz 0.5 0.3 0.2
saltines/soda 1.2 0.4 0.8
Triscuits 0.5 0.2 0.3
Wheat Thins 1.2 0.3 0.9
Snacks:
Cereal party mix, 1 cup 1.8 0.4 1.4
Cheese puffs, 1 cup 1.7 0 1.7
Corn chips, 1 cup 1.2 0 1.2
Popcorn, microwave, 3 cups 2.4 0 2.4
Popcorn, light, 3 cups 2.3 0 2.3
Potato chips, 1 oz 1.4 0.8 0.6
Pretzels, 1 oz 1.1 0.3 0.8
Fruits (fresh)
Apple, 3" diameter 5.7 1.5 4.2
Applesauce, 1/2 cup 1.6 0.5 1.1
Banana, 7" long 2.8 0.7 2.1
Blackberries, 1/2 cup 3.8 3.1 0.7
Blueberries, 1/2 cup 1.9 0.2 1.7
Cherries, fresh, 1/2 cup 1.7 0.5 1.2
Grapefruit, 4" dia., half 1.5 1.2 0.3
Grapes,1/2 cup 0.8 0.3 0.5
Kiwi, large 3.1 0.7 2.4
Mango, medium 3.7 1.5 2.2
Melon, 1/5 of 6" diameter 0.7 0.2 0.5
Orange, 3" diameter 4.4 2.6 1.8
Peach, medium 3.2 1.3 1.9
Pear, 3" diameter 4.0 2.2 1.8
Pineapple, 1/2 cup 1.0 0.1 0.9
Plum, large 1.7 0.9 0.8
Raspberries, 1/2 cup 4.2 0.4 3.8
Strawberries, 1/2 cup 1.9 0.5 1.4
Juice, orange, 6 oz 0.4 0.2 0.2
Juice, apple, 6 oz 0.2 0.1 0.1
Prunes, 3 medium 1.9 1.0 0.9
Raisins. 1/4 cup 1.5 0.4 1.1
Figs, 3 small 5.3 2.3 3.0
Vegetables:
Artichoke, medium, cooked 6.5 4.7 1.8
Asparagus spears, ckd 1.4 0.7 0.7
Beans, cooked, 1/2 cup 1.9 0.8 1.1
Beets, 1/2 cup 1.5 0.7 0.8
Bok choy, raw, 1 cup 0.7 0.3 0.4
Bok choy, 1/2 cup 1.4 0.5 0.9
Broccoli, raw, 1/2 cup 1.3 0.5 0.8
Broccoli, cooked 1.4 1.2 1.2
Brussels sprouts, 1/2 cup 3.3 2.0 1.3
Cabbage, green, cooked 1.8 0.8 1.0
Cabbage, red, shredded 0.8 0.3 0.5
Carrots, baby, 6 2.8 1.4 1.4
Carrots, cooked, 1/2 cup 1.6 1.1 1.5
Cauliflower, raw, 1/2 cup 1.3 0.5 0.8
Cauliflower, 1/2 cup 1.7 0.4 1.3
Celery, 1 large stalk 1.1 0.4 0.7
Chiles, hot pepper, raw 3.0 1.5 1.5
Corn, 1/2 cup 2.0 0.3 1.7
Eggplant, cooked, 1/2 cup 1.3 0.4 0.9
Greens, 1/2 cup cooked 0.4 0.1 0.3
Jicama, raw, 1/2 cup 3.2 1.7 1.5
Lettuce, iceberg, 1 cup 0.8 0.1 0.7
Lettuce, Romaine, 1 cup 0.9 0.3 0.6
Frozen mixed vegetables (1/2 cup)
Broccoli/cauliflower 1.5 0.6 0.9
Corn/green beans/carrots 4.0 1.9 2.1
Lima beans/ corn 4.9 1.8 3.1
broccoli/peppers/mushroom 1.8 0.7 1.1
Peas/ carrots 2.5 0.9 1.6
Mushrooms, cooked, sliced 1.8 0.2 1.6
Onions, 1/2 cup cooked 2.0 1.2 0.8
Peas, cooked, 1/2 cup 4.3 1.2 3.1
Peppers, green/red, 1/2 cup 1.3 0.5 0.8
Potato w/skin, medium 2.9 1.2 1.7
Potato, mashed, 1/2 cup 1.6 0.9 0.7
Pumpkin, 1/2 cup mashed 3.6 0.5 3.1
Spinach, 1/2 cup ckd 2.7 0.5 2.2
Spinach, 1 cup raw 0.4 0.1 0.3
Squash, winter, cooked 3.3 1.9 1.4
Squash, butternut, 1.7 0.7 1.0
Sweet potatoes, 1/2 cup 3.8 1.4 2.4
Tomatoes, medium, raw 0.9 0 0.9
Water chestnuts, 1/2 cup 1.2 0.9 1.3
Zucchini, cooked, 1/2 cup 1.2 0.5 0.7
Nutrition Home | Clinical Diet Therapy | Tools & Resources | Nutrition & Wellness
Guacamole 3 cups=3 gr. fiber
The Nutrition Source
Guacamole
Recipe courtesy of The Culinary Institute of America
Makes 3 cups
2 medium avocados
1½ tablespoons freshly-squeezed lime juice
1 garlic clove, minced
2 tablespoon white onion, finely chopped and rinsed
1 to 2 serrano chiles, finely chopped
1 small tomato, cut into a ¼-inch dice
Salt to taste
Cut the avocado in half lengthwise all the way to the pit and then twist the two halves apart. Remove the pit by scooping it out with a spoon and then, with the same spoon, scoop the flesh into a small mixing bowl.
Mash the avocado with a fork to a coarse puree, and then add the lime juice and garlic.
Stir in the onion, tomato, and chili. Taste and season with salt.
If not serving immediately press a piece of plastic wrap directly onto the surface of the guacamole to prevent browning and refrigerate, preferably not more than a few hours.
Calories: 60 ⁄ Protein: 1 g ⁄ Carbohydrate: 5 g ⁄ Fiber: 3 g ⁄ Sodium: 15 mg
Saturated fat: 1 g ⁄ Polyunsaturated fat: 3 g ⁄ Monounsaturated fat: 1 g
Trans fat: 0 g ⁄ Cholesterol: 0 mg
Adapted from Mexican Everyday, by Rick and Deann Bayless (W.W. Norton, 2005). Reproduced from the April 2007 Healthy Kitchens, Healthy Lives conference, The Culinary Institute of America.
Terms of Use
The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any
Guacamole
Recipe courtesy of The Culinary Institute of America
Makes 3 cups
2 medium avocados
1½ tablespoons freshly-squeezed lime juice
1 garlic clove, minced
2 tablespoon white onion, finely chopped and rinsed
1 to 2 serrano chiles, finely chopped
1 small tomato, cut into a ¼-inch dice
Salt to taste
Cut the avocado in half lengthwise all the way to the pit and then twist the two halves apart. Remove the pit by scooping it out with a spoon and then, with the same spoon, scoop the flesh into a small mixing bowl.
Mash the avocado with a fork to a coarse puree, and then add the lime juice and garlic.
Stir in the onion, tomato, and chili. Taste and season with salt.
If not serving immediately press a piece of plastic wrap directly onto the surface of the guacamole to prevent browning and refrigerate, preferably not more than a few hours.
Calories: 60 ⁄ Protein: 1 g ⁄ Carbohydrate: 5 g ⁄ Fiber: 3 g ⁄ Sodium: 15 mg
Saturated fat: 1 g ⁄ Polyunsaturated fat: 3 g ⁄ Monounsaturated fat: 1 g
Trans fat: 0 g ⁄ Cholesterol: 0 mg
Adapted from Mexican Everyday, by Rick and Deann Bayless (W.W. Norton, 2005). Reproduced from the April 2007 Healthy Kitchens, Healthy Lives conference, The Culinary Institute of America.
Terms of Use
The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any
1/2 pound brussel sprouts=10 gr. fiber
The Nutrition Source
Roasted Brussels Sprouts
Recipe courtesy of Harvard University Dining Services
Serves 4
1 pound Brussels sprouts, rinsed and trimmed
1 tablespoon canola oil
¼ teaspoon kosher salt
½ teaspoon ground black pepper
You can substitute one 16-ounce package of frozen Brussels sprouts for the fresh Brussels sprouts. Thaw these by placing the Brussels sprouts in a colander and running them under cold water
Preheat the oven to 350° F.
Toss the Brussels sprouts with oil, salt, and pepper to coat evenly.
Place the Brussels sprouts in a baking dish and roast for 20 to 30 minutes, or until tender when pierced with a fork.
Adjust seasonings to taste and serve hot, warm, or at room temperature.
Calories: 80⁄ Protein: 4 g⁄ Carbohydrate: 9 g⁄ Fiber: 5 g⁄ Sodium: 135 mg
Saturated fat: 0 g⁄ Polyunsaturated fat: 1.5 g⁄ Monounsaturated fat: 2.0 g⁄
Trans fat: 0 g⁄ Cholesterol: 0 mg
Terms of Use
The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.
Roasted Brussels Sprouts
Recipe courtesy of Harvard University Dining Services
Serves 4
1 pound Brussels sprouts, rinsed and trimmed
1 tablespoon canola oil
¼ teaspoon kosher salt
½ teaspoon ground black pepper
You can substitute one 16-ounce package of frozen Brussels sprouts for the fresh Brussels sprouts. Thaw these by placing the Brussels sprouts in a colander and running them under cold water
Preheat the oven to 350° F.
Toss the Brussels sprouts with oil, salt, and pepper to coat evenly.
Place the Brussels sprouts in a baking dish and roast for 20 to 30 minutes, or until tender when pierced with a fork.
Adjust seasonings to taste and serve hot, warm, or at room temperature.
Calories: 80⁄ Protein: 4 g⁄ Carbohydrate: 9 g⁄ Fiber: 5 g⁄ Sodium: 135 mg
Saturated fat: 0 g⁄ Polyunsaturated fat: 1.5 g⁄ Monounsaturated fat: 2.0 g⁄
Trans fat: 0 g⁄ Cholesterol: 0 mg
Terms of Use
The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.
2 servings=10 gr. fiber
The Nutrition Source
Asparagus Spears with Mandarin Orange
Recipe courtesy of Harvard University Dining Services
Serves 4
1 pound fresh asparagus
1 4-ounce can of mandarin oranges, drained
1 tablespoon olive oil
Salt (optional) and pepper to taste
Preheat the oven to 350°F.
Break off and discard the woody ends of the asparagus and cut the stalks into 2-inch pieces.
Put the asparagus in a bowl, drizzle it with the olive oil, and sprinkle it with salt (if desired) and pepper. Toss gently to distribute the olive oil.
Spread the asparagus evenly on a baking sheet and roast in the oven until tender, about 25 minutes.
Remove from the oven, place in a warmed bowl, toss with the mandarin orange sections, and serve.
Calories: 50⁄ Protein: 2 g⁄ Carbohydrate: 5 g⁄ Fiber: 1 g⁄ Sodium: 10 mg
Saturated fat: 0.5 g⁄ Polyunsaturated fat: 0.4 g⁄ Monounsaturated fat: 2.7 g
Trans fat: 0 g⁄ Cholesterol: 0 mg
Terms of Use
The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.
Asparagus Spears with Mandarin Orange
Recipe courtesy of Harvard University Dining Services
Serves 4
1 pound fresh asparagus
1 4-ounce can of mandarin oranges, drained
1 tablespoon olive oil
Salt (optional) and pepper to taste
Preheat the oven to 350°F.
Break off and discard the woody ends of the asparagus and cut the stalks into 2-inch pieces.
Put the asparagus in a bowl, drizzle it with the olive oil, and sprinkle it with salt (if desired) and pepper. Toss gently to distribute the olive oil.
Spread the asparagus evenly on a baking sheet and roast in the oven until tender, about 25 minutes.
Remove from the oven, place in a warmed bowl, toss with the mandarin orange sections, and serve.
Calories: 50⁄ Protein: 2 g⁄ Carbohydrate: 5 g⁄ Fiber: 1 g⁄ Sodium: 10 mg
Saturated fat: 0.5 g⁄ Polyunsaturated fat: 0.4 g⁄ Monounsaturated fat: 2.7 g
Trans fat: 0 g⁄ Cholesterol: 0 mg
Terms of Use
The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.
2 servings=8 gr. fiber
The Nutrition Source
Green Beans with Chili Garlic Sauce
Recipe courtesy of Harvard University Dining Services
Serves 4
¾ pound green beans, trimmed
2 teaspoons olive oil
¼ small red onion, thinly sliced (about ½ cup)
½ medium red bell pepper, thinly sliced (about ½ cup)
¼ pound shitake mushrooms, sliced
1 clove garlic, minced
½ teaspoon red chili garlic sauce
Bring a large pot of water to a boil over high heat.
Add the green beans to the water. Cook the beans for about 4 minutes, or until they are bright green and still slightly crisp. Meanwhile, prepare a large bowl of ice water.
Drain the green beans in colander and quickly place them in the ice water to stop the cooking process. Drain the beans again in a colander before proceeding to the next step.
Heat the olive oil in a large skillet over high heat. Add the onion, pepper, and mushrooms, and cook for about 3 minutes, stirring constantly, or until the vegetables begin to brown slightly.
Add the green beans, garlic, salt, and pepper to the skillet. Cook for 30 seconds, or until the garlic is fragrant.
Add the red chili garlic sauce to the skillet and stir to coat the vegetables well. Remove from heat and serve.
Calories: 80⁄ Protein: 3 g⁄ Carbohydrate: 15 g⁄ Fiber: 4 g⁄ Sodium: 10 mg
Saturated fat: 0 g⁄ Polyunsaturated fat: 0 g⁄ Monounsaturated fat: 2 g
Trans fat: 0 g⁄ Cholesterol: 0 mg
Terms of Use
The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.
Green Beans with Chili Garlic Sauce
Recipe courtesy of Harvard University Dining Services
Serves 4
¾ pound green beans, trimmed
2 teaspoons olive oil
¼ small red onion, thinly sliced (about ½ cup)
½ medium red bell pepper, thinly sliced (about ½ cup)
¼ pound shitake mushrooms, sliced
1 clove garlic, minced
½ teaspoon red chili garlic sauce
Bring a large pot of water to a boil over high heat.
Add the green beans to the water. Cook the beans for about 4 minutes, or until they are bright green and still slightly crisp. Meanwhile, prepare a large bowl of ice water.
Drain the green beans in colander and quickly place them in the ice water to stop the cooking process. Drain the beans again in a colander before proceeding to the next step.
Heat the olive oil in a large skillet over high heat. Add the onion, pepper, and mushrooms, and cook for about 3 minutes, stirring constantly, or until the vegetables begin to brown slightly.
Add the green beans, garlic, salt, and pepper to the skillet. Cook for 30 seconds, or until the garlic is fragrant.
Add the red chili garlic sauce to the skillet and stir to coat the vegetables well. Remove from heat and serve.
Calories: 80⁄ Protein: 3 g⁄ Carbohydrate: 15 g⁄ Fiber: 4 g⁄ Sodium: 10 mg
Saturated fat: 0 g⁄ Polyunsaturated fat: 0 g⁄ Monounsaturated fat: 2 g
Trans fat: 0 g⁄ Cholesterol: 0 mg
Terms of Use
The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.
2 servings green bean with dried cherries=10 gr. fiber
The Nutrition Source
Green Beans with Dried Cherries
Recipe courtesy of Harvard University Dining Services
Serves 4
½ cup dried sweetened cherries
½ tablespoon canola oil
½ small red onion, diced (scant ¼ cup)
2 tablespoons firmly packed brown sugar
2 tablespoons cider vinegar
¼ cup water
1 pound green beans, trimmed
Salt to taste (optional)
Begin by making the cherry glaze: Heat the oil in a small saucepan over medium heat. Add the red onion and cook for 3 to 4 minutes, or until tender.
Add the brown sugar to the onions. Stir to dissolve.
Add the dry cherries, vinegar, and water. Simmer mixture for 4 to 5 minutes, or until the cherries are soft and the liquid had reduced. Do not let the mixture cook until dry; if it begins to dry out, add more water in small amounts to keep it moist. Set the sauce aside.
Place the beans in a small steamer basket, and place the basket in a pot with a tightly fitting lid, above an inch of boiling water. Cover and cook over medium-high heat for about 3 minutes, keeping the beans slightly crisp.
Toss the steamed green beans with the cherry glaze, season with salt to taste (if desired), and serve.
Calories: 140⁄ Protein: 3 g⁄ Carbohydrate: 28 g⁄ Fiber: 5 g⁄ Sodium: 10 mg
Saturated fat: 0 g⁄ Polyunsaturated fat: 0.5 g⁄ Monounsaturated fat: 1 g⁄
Trans fat: 0 g⁄ Cholesterol: 0 mg
Terms of Use
The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.
Green Beans with Dried Cherries
Recipe courtesy of Harvard University Dining Services
Serves 4
½ cup dried sweetened cherries
½ tablespoon canola oil
½ small red onion, diced (scant ¼ cup)
2 tablespoons firmly packed brown sugar
2 tablespoons cider vinegar
¼ cup water
1 pound green beans, trimmed
Salt to taste (optional)
Begin by making the cherry glaze: Heat the oil in a small saucepan over medium heat. Add the red onion and cook for 3 to 4 minutes, or until tender.
Add the brown sugar to the onions. Stir to dissolve.
Add the dry cherries, vinegar, and water. Simmer mixture for 4 to 5 minutes, or until the cherries are soft and the liquid had reduced. Do not let the mixture cook until dry; if it begins to dry out, add more water in small amounts to keep it moist. Set the sauce aside.
Place the beans in a small steamer basket, and place the basket in a pot with a tightly fitting lid, above an inch of boiling water. Cover and cook over medium-high heat for about 3 minutes, keeping the beans slightly crisp.
Toss the steamed green beans with the cherry glaze, season with salt to taste (if desired), and serve.
Calories: 140⁄ Protein: 3 g⁄ Carbohydrate: 28 g⁄ Fiber: 5 g⁄ Sodium: 10 mg
Saturated fat: 0 g⁄ Polyunsaturated fat: 0.5 g⁄ Monounsaturated fat: 1 g⁄
Trans fat: 0 g⁄ Cholesterol: 0 mg
Terms of Use
The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.
Friday, June 12, 2009
Nutrition game similar to 'Splended Table' OPB Saturdays
I am insulin dependent and eat maintenance.
That is a specific number of grams of fiber, carbs, calories, cholesterol, salt, protein, fats, iron and calcium. (refer to May 6 on this blog)
On Sunday between 6p and 7p, OPB radio airs The Splended Table.(Splendid Table Lynne Rossetto Kasper hosts this culinary, culture and lifestyle program that celebrates food and its ability to touch the lives and feed the souls of everyone.)
visit program website
program schedule
FM
Sundays 6:00pm - 7:00pm
AM
Sundays 6:00pm - 7:00pm
Sense I run out of daily menus for myself, I thought I could get some contributions for daily menus by playing a similar type 'game'. Instead of being given five free things and a limited number of items from the refrigerator and cupboard, you would be given 25-40 grams of fiber, 304 grams of carbs, 2,000 calories, under 1,500 grams of sodium, not more than 50 grams of calcium, 60 grams of fat-20 grams of saturated fat or less, 8mg of iron (for a woman over 50), 1200mg calcium for a woman my age-check with post May 6 and less than 300mg of cholesterol.
For example I begin my day with:
2 med. apples + one pint berries
lunch:
1 quart milk, 1 percent or nonfat=1200mg. calcium
about 400 calories
36gr. protein
32gr.carbs(?)
excess fruit from breakfast
dinner:
2 or 3cups vegetables saute'd or steamed
about 400 calories if saute'd in canola oil, or olive oil
I usually get 'lost' in my protein and my fiber. Eating too much protein and eating not enough fiber.
I keep bread and butter, oatmeal or pasta, as add-in or back up for when I get hungry.
I do not eat 3oz. fish or chicken when I drink my 1 quart of milk because of excess protein.
That is a specific number of grams of fiber, carbs, calories, cholesterol, salt, protein, fats, iron and calcium. (refer to May 6 on this blog)
On Sunday between 6p and 7p, OPB radio airs The Splended Table.(Splendid Table Lynne Rossetto Kasper hosts this culinary, culture and lifestyle program that celebrates food and its ability to touch the lives and feed the souls of everyone.)
visit program website
program schedule
FM
Sundays 6:00pm - 7:00pm
AM
Sundays 6:00pm - 7:00pm
Sense I run out of daily menus for myself, I thought I could get some contributions for daily menus by playing a similar type 'game'. Instead of being given five free things and a limited number of items from the refrigerator and cupboard, you would be given 25-40 grams of fiber, 304 grams of carbs, 2,000 calories, under 1,500 grams of sodium, not more than 50 grams of calcium, 60 grams of fat-20 grams of saturated fat or less, 8mg of iron (for a woman over 50), 1200mg calcium for a woman my age-check with post May 6 and less than 300mg of cholesterol.
For example I begin my day with:
2 med. apples + one pint berries
lunch:
1 quart milk, 1 percent or nonfat=1200mg. calcium
about 400 calories
36gr. protein
32gr.carbs(?)
excess fruit from breakfast
dinner:
2 or 3cups vegetables saute'd or steamed
about 400 calories if saute'd in canola oil, or olive oil
I usually get 'lost' in my protein and my fiber. Eating too much protein and eating not enough fiber.
I keep bread and butter, oatmeal or pasta, as add-in or back up for when I get hungry.
I do not eat 3oz. fish or chicken when I drink my 1 quart of milk because of excess protein.
Friday, May 22, 2009
5-year-old chef wants to spice up your breakfast
Julian Kreusser shares a fiery and flavorful Mexican dish called sopitas
getCSS("3088867")
Video
The 5-year-old chefMay 14: 5-year-old Julian Kreusser, host of his own cooking show on public access called "Big Kitchen With Food," shows TODAY’s Matt Lauer how to cook sopitas.
Today show
Julian Kreusser, who is host of his own cooking show on public access called "Big Kitchen With Food" shares his recipe for a Mexican breakfast dish called sopitas.
Sopitas
Julian Kreusser
INGREDIENTS
• Half a yellow onion
• 4 corn tortillas
• 3 eggs
• Butter
• Salt
• 10” skillet, medium heat
Julian Kreusser shares a fiery and flavorful Mexican dish called sopitas
getCSS("3088867")
Video
The 5-year-old chefMay 14: 5-year-old Julian Kreusser, host of his own cooking show on public access called "Big Kitchen With Food," shows TODAY’s Matt Lauer how to cook sopitas.
Today show
Julian Kreusser, who is host of his own cooking show on public access called "Big Kitchen With Food" shares his recipe for a Mexican breakfast dish called sopitas.
Sopitas
Julian Kreusser
INGREDIENTS
• Half a yellow onion
• 4 corn tortillas
• 3 eggs
• Butter
• Salt
• 10” skillet, medium heat
Wednesday, May 6, 2009
Daily nutrition guide
women women men
ages 25 to 50 over 50 over 24
calories 2,000 2,000 or less 2,700
protein 50g 50g or less 63g
fat 65g or less 65g or less 88g or less
saturated fat 20g or less 20g or less 27g or less
carbohydrates 304g 304g 410g
fiber 25g to 35g 25g to 35g 25g to 35g
cholesterol 300mg or less 300mg or less 300mg or less
iron 18mg 8mg 8mg
sodium 2,300mg or less 1,500mg or less 2,300mg or less
calcium 1,000 1,200mg 1,000mg
sat saturated fat
mono monounsatruated fat
poly polyunsaturated fat
CARB carbohydrates
CHOL cholesterol
CALC calcium
g gram
mg millgram
ages 25 to 50 over 50 over 24
calories 2,000 2,000 or less 2,700
protein 50g 50g or less 63g
fat 65g or less 65g or less 88g or less
saturated fat 20g or less 20g or less 27g or less
carbohydrates 304g 304g 410g
fiber 25g to 35g 25g to 35g 25g to 35g
cholesterol 300mg or less 300mg or less 300mg or less
iron 18mg 8mg 8mg
sodium 2,300mg or less 1,500mg or less 2,300mg or less
calcium 1,000 1,200mg 1,000mg
sat saturated fat
mono monounsatruated fat
poly polyunsaturated fat
CARB carbohydrates
CHOL cholesterol
CALC calcium
g gram
mg millgram
Wednesday, April 22, 2009
raw oatmeal breakfast or snack balls
1 cup canola oil mixed with 1 cup packed brown sugar/set aside
1.5 cups flour mixed with 3 cups oatmeal/stir
add two mixtures and add chocolate chips or not
1/2 cup makes a breakfast or snack
1.5 cups flour mixed with 3 cups oatmeal/stir
add two mixtures and add chocolate chips or not
1/2 cup makes a breakfast or snack
Thursday, April 9, 2009
margie's bisquits
2 cups flour
2 tablespoons baking soda
one stick butter...mix all
when ready add one cup milk
one egg
drop on cookie sheet or roll out and cut out
bake on cookie sheet 350 for 15 minutes
2 tablespoons baking soda
one stick butter...mix all
when ready add one cup milk
one egg
drop on cookie sheet or roll out and cut out
bake on cookie sheet 350 for 15 minutes
flour tortillas
4 cups flour
one stick of butter or
1/2 cup oil
blend flour and oil/butter until little grains form
store in plastic bag
take out a measurement and add water until stiff dough is formed
roll out and cook on hot fry pan or griddle
great home made tortillas make 2 or 2 dozen, depending on need
one stick of butter or
1/2 cup oil
blend flour and oil/butter until little grains form
store in plastic bag
take out a measurement and add water until stiff dough is formed
roll out and cook on hot fry pan or griddle
great home made tortillas make 2 or 2 dozen, depending on need
Wednesday, April 8, 2009
WASABI PEAS
total fat 4g
cholest. 0m
sodium 85mg
total carb 18g
dietary fiber 1g
sugars 4g
protein 4g
calcium 2%
iron 6%
serving size 1 oz. about 55 peas
cholest. 0m
sodium 85mg
total carb 18g
dietary fiber 1g
sugars 4g
protein 4g
calcium 2%
iron 6%
serving size 1 oz. about 55 peas
Friday, April 3, 2009
Serving size 1 oz. or ten chips, calories 180
MISSION TORTILLA ROUNDS
total fat 9 gr.
cholesteral 0 gr.
sodium 150 mg.
total carbohydrate 0 g
dietary fiber 1 gr.
sugar 0 g
protein 2 gr.
calcium and iron 2%
total fat 9 gr.
cholesteral 0 gr.
sodium 150 mg.
total carbohydrate 0 g
dietary fiber 1 gr.
sugar 0 g
protein 2 gr.
calcium and iron 2%
Saturday, March 28, 2009
basic kitchen
seasonings of choice
garlic cloves, minced onion, dried vegetables, bouillon, sugar
dried fat free or low fat milk
dried fruit
dried soup mixes
hot chocolate mix
loose tea, coffee, instant flavored coffee
pasta
instant jello
instant cheese cake
macoroni and cheese
oatmeal
garlic cloves, minced onion, dried vegetables, bouillon, sugar
dried fat free or low fat milk
dried fruit
dried soup mixes
hot chocolate mix
loose tea, coffee, instant flavored coffee
pasta
instant jello
instant cheese cake
macoroni and cheese
oatmeal
the backbacker's basic kitchen
While I was camping on the PCT summer of 2008, the problem of backing food, the weight and type, lead me to elicite the advice from more experienced hikers.
One hiker told me to expect food to be the heaviest item that I would carry. He carried liquid oil, pasta and garlic cloves.
Another hiker told me that if the food did not have 100 calories per oz. she wouldn't carry it.
Peanut butter, bread, qualified.
One hiker told me to only carry enough food for four days.
I am planning to fish this summer, so I am thinking side dishes to go with my fish.
One hiker told me to expect food to be the heaviest item that I would carry. He carried liquid oil, pasta and garlic cloves.
Another hiker told me that if the food did not have 100 calories per oz. she wouldn't carry it.
Peanut butter, bread, qualified.
One hiker told me to only carry enough food for four days.
I am planning to fish this summer, so I am thinking side dishes to go with my fish.
Subscribe to:
Posts (Atom)