During the past several years, there has been a growing awareness of the importance of dietary fiber (roughage). The portion of vegetables and whole grains that is not digested is what is usually referred to as fiber. Because these substances are not absorbed by the body, it was previously assumed that they did not play an important role in our health. In fact, for many years the commercial preparation of foods placed a great deal of emphasis on removing fiber from foods. Therefore, we have been used to eating low-fiber diets.
It is now becoming clear that a lack of fiber in your diet may have a deleterious effect on your health. The most common symptom that results from a low-fiber diet is chronic constipation. Many older people are addicted to various forms of laxatives because of a lifetime of eating a low-fiber diet. A low-fiber diet has been implicated in diverticular disease of the colon, malignancies of the intestine, gallstones, and diabetes mellitus. Whether or not it will cure all your ills, you should gradually increase the amount of fiber in your diet. It should be done slowly, because if you have been used to a low-fiber diet for many years, a sudden increase in the amount may cause irritating and loose bowel movements and flatus (gas).
The best sources of dietary fiber are whole-grain cereals that have not been overprocessed and bran. Commercial cereals that contain an adequate amount of fiber have become more readily available. Read the labels carefully and look for the amounts of dietary fiber in the product.
Bran, a very important source of fiber, can be sprinkled on cooked and dry cereals and added to muffins and other homemade baked goods. Use it instead of bread crumbs in meatloaf and hamburgers, and cover poultry with it before broiling. Replace white bread with whole-wheat bread. This is an easy way to increase the amount of fiber in your diet. Raw vegetables and fruits are a welcome addition to any diet that has been low in fiber. If you have required laxatives for years, you will find that with a properly balanced high-fiber diet you can reduce or eliminate them. The other beneficial effects may be difficult to prove, but in all likelihood your general state of health will improve if you increase your fiber intake.
There is usually little interference between food and medications. Some drugs, such as tetracycline or erythromycin, may impair your appetite or make you nauseated. Others, such as quinidine, may give you diarrhea. This may impede your normal eating habits. Ask your physician or pharmacist whether or not your medications should be taken before, during, or after meals. Some medications work best on an empty stomach, whereas others may cause nausea if taken without food.
Many medications can interfere with the metabolism or absorption of important nutrients. Diuretics may increase your need for potassium, which is found in citrus fruits and bananas. Large and frequent amounts of mineral oil may interfere with your absorption of vitamins A, D, E, and K. Some antibiotics may disrupt the normal workings of your bowel. Antacids can interfere with the absorption of phosphorus and may interfere with normal calcium metabolism and lead to weakened bones.
It is not always certain what the effect of different drugs will be on your diet and metabolism. It is important to clarify with your physician what precautions should be exercised when you are taking medications. He may recommend certain dietary supplements in order to ensure adequate nutrition.
The choice and variety of foods seem unlimited. By using simple principles, you can prepare attractive, nutritious, balanced, and tasteful meals. As a guide, each day you should try to have the following:
serving during each meal of a whole-grain cereal or whole-grain bread or pasta product.
2 servings of high-quality protein, such as beef, fish, poultry, eggs, or vegetable protein from nuts and legumes, such as peas and beans. Try to avoid fatty meats such as pork, although occasionally they can be eaten.
2 servings of fruit, including one with a high content of vitamin C.
2 servings of vegetables, preferably fresh, which should include salad greens. Cooked vegetables should be slightly boiled, steamed, or baked. Avoid overboiling because the vitamins are lost in the water.
8 glasses of liquids, including water, juices, soups, and watery fruits.
Tea and coffee in moderation.
One serving of bread is one slice, and one serving of cereal is about one-third to one-half a cup. A serving of fruit usually means one whole small fruit or one-half cup, depending on its form. A vegetable serving is one-half cup. A serving of meat or other protein is 3 ounces.
It is best to divide your meals over five or six small portions per day. This can include a few in-between snacks of low-salt crackers, cheese, and fruits. Avoid all types of pre-prepared foods whenever possible, and stay away from junk foods.
With this as a guide, you should be able to have a well-balanced and appetizing diet.
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