Kasia the Expert

     This is the #1 question I get asked as a dietitian.  It's simple:  soluble fiber dissolves in water, insoluble fiber does not.  This allows them to function in different ways:

Insoluble Fiber (IF):  Also known as "roughage" because it can't be broken down completely in humans, IF is responsible for the rigidity of plants i.e. celery stalks.  It helps your body move waste through your intestines, which in turn, helps promote regularity and prevents constipation.  Examples of foods that contain IF include:  whole wheat, whole oats, corn, flaxseed, cauliflower, green beans and potatoes with skin. 

Soluble Fiber (SF):  Pectins (think apples and homemade jam) and beta-glucan (think oatmeal) are both examples of SF.  Beta-glucan, for example, binds to cholesterol in your body and promotes its excretion as waste, which also allows it to help lower blood cholesterol levels.  That's not all--SF can also help slow the rate of stomach emptying which in turn slows the breakdown of sugars, starches, proteins and fats.  Other examples of foods that contain soluble fiber include:  beans, peas, barley, oats, apples, oranges and carrots.

Looking for quick and easy breakfast items with fiber?  Try:

• Whole wheat bagels, toast or English muffins with jam or jelly
• Oatmeal
• Whole multigrain breakfast cereals
• Favorite fruit (with skin)

     Wondering how all of this applies on your food label?  "Dietary Fiber" listed on the Nutrition Facts Panel is a combination of both soluble and insoluble fiber.  The daily value for fiber is 25 grams/day for a 2,000 calorie diet.

      September is an exciting month not only because of the new school year, but it's also the begining of Fall fruit season. In our neck of the woods, this means many varieties of apples. Fruits like apples, pears, and plums that have a protective layer (the skin) are my favorite because they can easily be packed and enjoyed for breakfast on-the-run, lunch, or as an afternoon snack away from home. But, there's more to apples then just the convenience.

From a nutrition standpoint, a large apple (about 1cup) has only about 130 calories and provides an excellent source of fiber. Moreover, compounds called phytonutrients that provide a laundry list of health benefits can be found in foods of plant origin. Leading nutrition and medical experts recommend a diet rich in fruits, vegetables and whole grain as a way to obtain these potential benefits. Apples can be a great way to get flavonoids, a type of phytonutrients.

From a culinary standpoint, there must be at least a dozen ways to enjoy apples. I even have a cookbook entirely devoted to cooking with apples. Here is one convenient way  to prepare an apple dish that can be served as a dessert or a simple brunch item Speedy "Baked" Apples. One serving of this dish meets 100% of the daily fruit recommendation* and provides vitamin C and fiber making it a dessert everyone can feel good about.

My favorite way to enjoy apples is to have them plain, freshly picked from a tree, and this Fall season a visit to an apple orchard is on our family's "to do" list!

*Based on a 2000 calorie diet

     My sister loves to skip breakfast.  She's just not convinced you should eat breakfast every day.  Whether it's on-the-go or a family sit-down affair, it's important to find time to fit this meal in each day.  Here are some pretty convincing reasons why:

• Research reviewed by both the Breakfast Research Institute (BRI) and International Food Information Council (IFIC) found an association between regular breakfast eaters and higher overall nutritional quality vs. those who skip.  Why?  Common nutrient-rich breakfast foods (whole-grain hot and ready-to-eat cereals, fat-free and low-fat milk, yogurt and fruit, including 100% fruit juice) are associated with higher average intakes of nutrients, such as fiber, calcium, vitamins A and C, riboflavin, zinc and iron.
• It's a win-win because calcium, fiber and vitamins A and C aren't consumed enough by adults and are currently highlighted by the Dietary Guidelines for Americans 2005 as nutrients of concern.
• An added benefit?  The National Weight Control Registry found that almost eight in 10 adults who maintain a 30-plus pound weight loss for at least a year eat breakfast every day.

     I'm still working on my sister, but she's at least convinced enough to offer her two toddlers breakfast every morning.  She gives them two simple options and then they all prepare in order to make it more fun.  Whether your motivation to eat breakfast is to improve your diet quality, to help manage your weight, for increased family time, or just because you're hungry, breakfast is a great habit for life!