Since my last post, I have officially become a registered dietitian and I've gotten a job as a clinical dietitian! I will use these as my excuses for my absence and hope for the best. ;)
Today's post was motivated by the very yummy spaghetti I made for dinner tonight. Spaghetti's always a fast, cheap, and easy fix, but it can be very high in carbohydrates, calories, and sodium. Since I really like to eat and I love spaghetti, I like to get more bang for my calorie buck. You feelin' me there? So here's my solution.
Veggies.
Lots.
I bet you couldn't have guessed it, right? Okay. But still. It's really good. Loading up your sauce (whether its homemade or Prego) with fresh vegetables increases the fiber content of your meal, increases the yield of your dish, and adds unmistakably fresh flavor.
I'm going to focus on fiber for today since fiber has so many great benefits, and a lot of people really don't even know what it is. I know I didn't before I went to school to learn about stuff like this.
In short, there are several naturally occurring fibers, and they have differing health benefits.
1. Fiber helps us stay feeling full, which is a big plus for anyone looking to lose weight or maintain a healthy weight without feeling ferociously starving all the time.
2. Fiber also helps with bowel regulation. Without getting too graphic here, it keeps your GI tract operating smoothly and regularly, just as it should be.
3. It takes longer to eat fibrous foods. If you have big ol' chunks of bell pepper, celery, onion, spinach, (insert your favorite vegetables here), it takes longer to chew and swallow than, say, a noodle with sauce. This matters because, as you are probably well aware, it takes your brain a little while to catch up with your stomach to figure out that you are full. If it takes you longer to eat (lower calorie foods), you're likely to eat smaller portions and feel full after a more appropriate serving.
4. Fiber regulates glucose metabolism. In other words, when you add fiber to your meal, your blood sugar will not have a very high spike (followed by a plummet and that really tired feeling). Instead, there will be a more natural response to food, which is helpful in preventing diabetes.
5. Fiber can help decrease your risk of heart disease by lowering your cholesterol.
Here are some great sources of fiber:
1. Fruit (with skin)
2. Vegetables (with skin)
3. Whole wheat products (whole grain breads, cereals, rice, oatmeals, popcorn)
And for kicks, here are the ingredients I used for spaghetti tonight-
- Whole grain thin spaghetti (I like the thin spaghetti noodles because it doesn't seem to be as hard and chewy as other thicker whole wheat pastas)
- Red and green bell peppers
- Fresh Celery
- Cilantro
- Fresh chopped onions
- Reduced sodium garlic Prego
- Ground longhorn beef (very low fat)
Try this spaghetti and this fiber-adding technique in as many dishes as you can to promote weight loss, bowel regularity, increased vitamin and mineral intake, and to help meet your fruit/vegetable goals!
See ya soon!
Sarah
