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5:39 PM Tue, Nov. 13th

2 simple ways to keep healthy, aid weight loss

There are two simple things that you can do to help keep yourself healthy and aid in your weight loss:

Eat colorful fruits and vegetables

There is a lot of controversy when it comes to carbohydrates and weight loss. It is recommended to consume 45 to 65 percent of our calories from carbohydrates, according to the National Academy of Sciences, Institute of Medicine, and Food and Nutrition Board.

Some people do well restricting their carbohydrate intake, and others are fine with the higher end of the recommendation. However, nutrition experts agree that there are good carbs that should be part of any healthy diet.

These good carbs include nutritionally rich fruits and vegetables.

One tip you can keep in mind is to choose the most colorful carbohydrates in the produce section of the grocery store.

Colorful fruits and vegetables will help you cut back on calories while filling you up with fiber, vitamins, minerals and compounds that help reduce the risk of certain types of diseases.

In fact, the deeper the color is, the higher the nutrient content tends to be.

Orange carrots, red peppers, green spinach and deep blue blueberries are examples of nutrient rich, deeply colored produce.

Increase amount of fiber cosumed

You may be aware of the fact that fiber can help with weight loss. For one reason, fiber helps you feel full and satisfied, which can help prevent you from overeating.

However, did you know that fiber can help you cut down on calories from food you consume?

A study by the USDA showed that fiber can help you lose weight by reducing the number of calories your body absorbs.

Researchers found that women who double their fiber intake from 12 grams to 24 grams, absorb about 90 calories less from fat and protein daily. They found that men who doubled their intake from 18 grams to 36 grams of fiber absorb about 130 fewer calories. This effect varies greatly between different people.

The average American consumes 10 to 15 grams of fiber a day. Try to increase your intake to meet the intake levels recommended by the Food and Nutrition Board (Adults age 50 and under: men 38 grams, women 25 grams, adults age 50 and over: men 30 grams, women 21 grams).

Here are two simple things that you can do for your body and aid with your weight loss. Fitting in more fiber can help one cut back on calories to lose weight.

Don't forget to choose a colorful palette of fruits and vegetables. It will help you include the good carbohydrates that contribute to a nutritious diet that will help you lose weight.

Thank you for reading Diet Center's tip of the week. Call (928) 753-5066 or stop by 1848 Hope Ave. for more information.