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Fiber and Sodium Update SI
Importance of Daily Fiber
Yes, it’s good, as ads sometimes suggest,
to get more fibrous food into your diet,
says June L. Kelsay, research nutritionist
with the Human Nutrition Center, U.S. De
partment of Agriculture.
Research by scientists employed by
USDA and many universities and clinics
indicates that eating fibrous foods may help
prevent some chronic diseases of the large
ntestine, while also easing constipation.
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There are also indirect advantages to con
suming foods high in fiber. Generally they
fill the stomach, so it is easier to avoid
excess calories with a diet containing sub
stantial amounts of high fiber foods.
Like everything else, a moderate ap
proach is best, she says. Add fiber to your
diet cautiously. Excessive fiber intakes can
cause diarrhea and other digestive com
plaints.
It’s easy to get good sources of fiber by
munching fruits and vegetables that are
unpeeled and/or have edible seeds. For ex
ample, from an unpeeled tomato you can
get fiber from the skin, the seeds and its
flesh. Other sources are vegetables such as
celery, cucumbers, green peppers, broccoli,
cabbage, carrots and others, and fruits such
as plums, pears, apples, oranges, grapefruit
and peaches. Other fiber sources include
dry beans, dry peas, nuts, whole-grain
breads and cereals, and bran.
Watch That Sodium
Many scientists agree that routinely
eating too much salt in your food raises
your risk of high blood pressure, according
to the Human Nutrition Center, U.S. De
partment of Agriculture. And especially if
you have ancestors and relatives with hyper
tension, your doctor may be advising you to
ease up on “sodium”—and that’s the key
word.
First, hide the salt shakers—use less salt
at the table. Second, when you buy food,
read labels to see whether you can spot the
word “sodium.”
Examples of sodium are: monosodium
glutamate, disodium phosphate, sodium
alginate, sodium benzoate, sodium hydrox
ide, sodium propionate, sodium sulfide,
sodium saccharin and sodium bicarbonate
—the “salt” in our sodas. The order in
which label words are listed indicates pre
dominance in prepared products. Avoid
foods where sodium is among the first in
gredients.
Sen Saliimll HI ACK MOMTOK February. 19.10
In some foods, sodium is hidden by a
taste not salty—such as sweet. Cakes and
pies are examples, along with foods pro
duced by fast-food restaurants. But wheth
er your taste buds tell you or not, sodium
loaded foods include:
1. Processed foods, such as certain
cheeses, instant or other ready-to-eat
cereals. Especially note labels for the word
“sodium.”
2. Canned and instant soups, and tfouil
ion cubes.
3. Catsup, mustard and prepared horse
radish, and salt seasonings, including sea
salt, and soy, Worcestershire and barbecue
sauces.
4. Pickles, olives and sauerkraut and
other foods prepared in brine.
5. Salty or smoked meat—bologna,
corned or chipped beef, frankfurters, ham,
luncheon meats, salt pork, sausage, smoked
tongue.
6. Salty or smoked sish —anchovies,
caviar, salted and dried cod, herring, sar
dines, smoked salmon.
7. Such snack items as potato chips,
french fries, pretzels, salted popcorn, salted
nuts and crackers.