Dietary fiber is a non-digestible carbohydrate that originates from plant-based foods.

Many carbohydrates are broken down into sugar molecules, while fiber is not. Instead, it passes through the body undigested.

Dietary fiber is essential for homeostasis within the gut. 
The predominant health benefits extend to enhanced metabolic welfare, including protection against obesity and related metabolic diseases.

Diets have changed radically over the past few decades, with people consuming more ultra-processed foods void of dietary fiber. This lack of focus on the foods we eat has led to deficiencies in dietary fiber.

Women's recommended daily fiber intake is 25 grams, while men should aim for 38 grams. Still, most Americans consume less than half of those recommended minimum levels, which is comparable worldwide.

Because fiber helps regulate the body's use of sugars, helps keep hunger and blood sugar in check, and helps feed the good bacteria responsible for multiple health benefits, it is essential for optimal healthiness and longevity.

People with high intakes of dietary fiber appear to have an exceptionally lower risk of developing:

* Coronary heart disease,

* Stroke,

* Hypertension,

* Diabetes,

*Obesity,

and certain gastrointestinal - disorders.

We can get good sources of dietary fiber from the food we already eat, and we need to eat more of it.

The best sources of fiber are nuts, fruits and vegetables, legumes, and whole grains.

And because high-fiber foods are filling, they may help maintain weight and even aid weight loss. They are also generally a good source of vitamins, minerals, and other essential nutrients.

There are two varieties of fiber:

• Soluble Fiber that dissolves in water and can help lower glucose levels and blood cholesterol. Some foods with soluble fiber include oatmeal, nuts, beans, sunflower seeds, chickpeas, apples, and strawberries.

• Insoluble Fiber that does not dissolve in water, can help food move through your digestive system, promoting frequency and helping prevent constipation. Some foods with insoluble fibers include wheat, whole wheat bread, whole grain couscous, brown rice, green beans, cauliflower, cucumbers, broccoli, and tomatoes.

• Avoid drinking fruit juices; eat whole fruits instead.

• Substitute white-grain rice, bread, and pasta with brown and whole-grain alternatives.

• For breakfast, swap ultra-processed cereals for natural foods like chia and almond pudding, eggs on whole-grain toast, or oatmeal with fruit.

• Snack on fresh and dried fruit and raw vegetables instead of chips or chocolate.

• Explore vegetarian meals rich in beans or legumes once or twice per week.

• When shopping, challenge yourself to avoid the inner aisle; getting most of your produce from the outer shelves of the supermarket (fresh fruit and vegetables, frozen fruit and vegetables, and other good foods).

If you’re looking to make the biggest possible change to your nutrition, you’re probably aware that it’s only a matter of time until you see the word ‘macros’. From health blogs to social media, the term macros makes a regular appearance.

Macros is an abbreviation of macronutrients, which helps categorizes a type of food needed for a healthy diet. Macro, meaning ‘of great size; large’ tells us that this nutrient category is required in large amounts, relative to ones diet.

We need macronutrients to give us energy and keep us strong, and to help our bodies to grow, repair, function and perform best.

The components of macronutrients are: carbohydrates, fat, and protein. But we often forget that water should also be included as a key component. Each component contains a unique set of properties that influences our health, but all are a source of energy. Most recently, researchers have diverted attention away from energy, to investigate how these macronutrients effect the brains reward signals, and our relationship with food.

Almost all foods are made up of macronutrients, in varying amounts. For example, a banana is made up of 93% carbohydrates, 3% fats, 4% protein, so even though a banana contains a percentage of other macros, they are categorized as healthy carbohydrates. Another example: avocados consist of about 18% carb, 79% fat,

and 3% protein, which makes them a healthy source of fat.

If you want to make the biggest possible change to your nutrition,

you have to get comfortable with these essential building blocks,

in order to function optimally.

Spend a few extra seconds

to kickstart your macronutrient

knowledge. In this guide we

cover the three key macros,

in bite-size chunks,

to inspire confidence

– and your results!

Protein is an essential macronutrient, that differs from the others due to a

nitrogen and amino group. Dietary protein is made up of different combinations of 20 amino acids. Here are some of the most important things to know about protein.

Protein:

• Contains 4 Calories per gram

• Is not all created equal and must contain the nine essential amino acids to be deemed a 'complete protein’

• Provides amino acids for the building of muscle tissue

• Forms of enzymes, chemical messengers, and structural components in the body

• Needs are generally underestimated

• Should be consumed at 0.6 - 0.8 grams per lb. of healthy weight

* (or ideal weight if overweight)

• Is safe and has not been shown to have negative health effects in healthy populations

Carbohydrates are the primary energy source in the body. They are constructed up of simple sugars, called monosaccharides. The three monosaccharides are glucose, fructose, and galactose.

Carbohydrates are not technically essential for human life as

we can produce energy from both fat and protein. There is, however, no getting around the fact that they produce energy most efficiently for our muscles. This is an important fact to highlight to individuals considering the ketogenic diet.

Yes, the body will transition to fat oxidation and ketone production for energy, but you won't be able to reach the same intensities in exercise as when consuming carbohydrates.

Here are some of the important Carbohydrate factoids:

• They contain 4 kCals per gram

• The glycemic index is a measure of the effect that carbohydrates have on blood sugar levels

• Simple carbohydrates are mono- (one) and di-saccharides (two) that are more quickly absorbed, utilized as energy, or stored as fat

• Complex carbohydrates are oligo (several) or poly-saccharide (many), linked together, usually in a branched structure. These need to be broken down into simple sugars before

  they are absorbed and include starchy grains and vegetables

It is recommended that we consume between 40 - 60% of our total calories as carbohydrates. For athletes, a more specific recommendation of between 3-12 grams per kg should be used, based on daily output levels

Fats are made up of three fatty acids attached to a glycerol backbone.

They are a secondary source of energy and provide much more times energy content than carbohydrates. However, for a variety of reasons that are not completely understood, this process is much less efficient than with carbohydrates.

There are different classifications of fat:

Saturated

Monounsaturated

Polyunsaturated

Trans

Here are some of the important things to know about fats:

Fat contains approximately 9 kCals per gram

Crucial for incorporation into cell membranes, production of hormones, and absorption of essential vitamins (A, D, E & K)

• Saturated fat is made up of fatty acids that have carbon atoms that are fully saturated with hydrogen. For this reason, they are solid at room temperature e.g. chocolate, baked goods, coconut, etc.

• Trans fats are those that are synthetically hydrogenated, making them more stable. The FDA, in 2015, made it illegal to have trans fats in food products.

• Unsaturated fatty acids are versatile and flexible, they include omega-3, -6, and -9 fatty acids which can contribute to cognitive function, cardiovascular health, and muscle function

• It is generally recommended that we make up consume 15 - 30% of our calories as fat. Of this, we should consume no more than 30% of this as saturated fat

For many years people have avoided cholesterol-rich foods, such as eggs, in an attempt to stay healthier.

But in fact, food like eggs are very nutritious foods. And they are loaded with important nutrients that are missing in many people’s diets.

In this quick start guide, you will discover why cholesterol is important for your body and why you don’t have to fear the cholesterol in foods. You will gain insight regarding which healthy high-cholesterol foods you can easily eat and which you should avoid.

Cholesterol can be defined very quickly: It is a waxy, kind of fatty substance that is found in all the cells in your body. And this little substance is essential for human life!

Your body needs cholesterol to work properly. For example, it’s needed to make certain hormones and it is an important building block for cell walls.

In fact, your body makes most cholesterol by itself in the liver. So, only a small part comes from the food you eat. The bloodstream transports cholesterol from the liver and out to other organs and tissues in your body. In case there should be any spare cholesterol it will be carried back to the liver in the bloodstream.

Your body can make two different kinds of cholesterol:

"“LDL” Cholesterol

Which stands for “low-density lipoprotein.” High levels of LDL cholesterol are associated with a higher risk of cardiovascular disease, which is why it is sometimes referred to as “bad” cholesterol."

"“HDL” Cholesterol

Which stands for “high-density lipoprotein.” High levels of HDL cholesterol are associated with a lower risk of cardiovascular disease and is also called “good” cholesterol."

Although cholesterol is needed for your body to function well you can also have too much of it.

In this case, high cholesterol may lead to:

• Increased risk of cardiovascular and heart diseases.

• Type 2 diabetes and high blood pressure.

• Developing fatty deposits in your blood vessels. Sometimes, these deposits can break and form a clot that causes a heart attack or a stroke.

• Eggs are high in cholesterol. One large egg contains 211mg of cholesterol. However, research shows that eating whole eggs doesn’t negatively impact cholesterol levels. And aside from containing cholesterol, eggs are an excellent source of protein and are packed with good nutrients like B vitamins, selenium, and vitamin A.

• Shellfish, clams, crabs, and shrimp are all high in cholesterol. For example, 3.5 ounces (100 grams) of shrimp contain 195mg of cholesterol. But on the other hand, they are all great sources of protein, B vitamins, iron, and selenium. 3.5 ounces (100 grams) of these tiny fish contain 142mg of cholesterol.

• Sardines are loaded with fantastic nutrients like iron, selenium, phosphorus, zinc, copper, magnesium, and vitamin E. And then it just happens to be a tasty little fish that you can easily add to your dinner plate.

How to Get Good Cholesterol on a Plant-Based Diet. Many of the foods that lower LDL will promote the production of HDL cholesterol. This includes avocado, soy-based foods, vegetable oil, whole grains, fruit, beans, and legumes.

• Fried foods like deep-fried meat or French fries as well as processed meats, like bacon and various sausages are all very high in cholesterol. For example, 3.5 ounces (100g) of bacon contains 110mg of cholesterol. These foods are also loaded with calories and do often contain trans fats. This is not the best combination and if eaten in bigger amounts it can increase the risk of heart disease and obesity.

• Just like with fried foods, fast foods have a high content of cholesterol. People who eat fast food on a regular basis tend to have higher cholesterol, more belly fat, and higher levels of inflammation.

• Cookies, ice cream, cakes, and desserts tend to be high in cholesterol, as well as added sugars, saturated fats, and calories.

Small changes in your lifestyle and diet can help you lower cholesterol and thereby reduce the risk of various diseases.

Here are some healthy ways you can start with:

• Eat Fiber Daily: Foods such as fruits, legumes, and oats can help reduce LDL cholesterol levels. As an extra plus, eating foods rich in fiber will keep you full for a longer time and help lower the risk of overeating.

• Eat Omega-3: Wild-caught fatty fish like salmon, herring, and mackerel can help reduce LDL and raise HDL cholesterol levels.

• Be More Active: Being more physically active in your everyday life is a great way to lower LDL cholesterol levels. All types of activities and sports can help do the job so, choose your favorite.

Bottom Line…

Don’t fear cholesterol. Your body needs it to work properly. You can therefore easily eat cholesterol-rich food if you choose food that contains lots of good nutrients and limit the foods high in saturated fat, trans fats,

and calories.

Food cravings are a strong desire to eat sugary, salty, or fatty types of food, which often seem uncontrollable, leaving you unsatisfied until you get what you want.

Over 90% of the world's population experiences food cravings, and we all experience them differently.

Studies have shown that men and women crave different kinds of food.

Men are more likely to crave savory foods like meat, fish, and eggs. If men do crave sweets, they typically go for sugar-sweetened beverages.

However, women crave mostly sweet foods like chocolate, cakes, and ice cream. The same studies have shown that women more frequently report experiencing cravings in their everyday lifestyle, not bound to food.

Some studies found that three key factors play a majority role in cravings:

"Sleep”

Sleep efficiency is often associated with craving sugar. Studies show that people with poor-quality sleep increase the frequency of their cravings. Overcome this by preparing a bedtime routine focused on calming your mind for better sleep. Avoid caffeine after 3 pm and leave your phone in the living room or study overnight. Practice a bedtime wind-down such as breathing exercises or meditation."

"Stress”

When you are stressed, it causes your adrenal glands to release the hormone cortisol, increasing your appetite and cravings. Take up journaling to help let go of the stress from the day. Set a specific time each evening to answer these three questions:

"I will let go of…".

"I am grateful for…".

"I will focus on..."."

"Dieting”

Dieting is often to blame for causing cravings since you deny yourself specific foods. For example, when avoiding food rich in sugar, you tend to increase the cravings for sugary food. Improving the relationship with food through mindfulness may help control overeating, moving past restrictive diets."

"Drink plenty of water:

Drink a big glass of cold water the next time you have cravings. It helps by hydrating the body and giving a sense of fullness."

"Eat enough protein:

Studies have shown that a healthy diet rich in lean protein may help reduce cravings. The same research suggests that eating more protein helps suppress hunger and reduce ghrelin (a hormone related to appetite.) Start the morning with a high-protein breakfast to kickstart your day."

"Avoid shopping when hungry:

It is almost a sure thing that you will experience food cravings if you enter the supermarket hungry. Why? – Because the salty, sugary, fatty foods are easily accessible and at eye level. Try shopping after you have eaten."

"Brush your teeth:

No evidence shows that brushing your teeth affects the hormones that regulate your appetite. But food does not taste good right after brushing your teeth. It helps extinguish the desire to fulfill a craving. Try brushing your teeth after meals."

"Chew gum:

A study shows that chewing gum for 45 minutes can make you less hungry and avoid cravings. "

Dark Chocolate: Dark chocolate (+70%) contains antioxidants and minerals and is often lower in sugar.

Applesauce Or Fresh Fruits: Eating a little applesauce when you have a sweet craving will help satisfy your needs. Applesauce is sweet due to the fruit sugar from the apples. Applesauce will provide you with great nutrients like fiber, vitamin C, and antioxidants. The same thing goes for fresh fruits. Plus, fruits are low in calories and will keep you fuller longer.

Homemade Smoothie Ice Cream: Blend your favorite fruits with cottage cheese till it looks like a smoothie. Then freeze the mixture for 2-3 hours for a healthy protein smoothie ice cream that will satisfy any sweet tooth craving.

Popcorn: Air-popped popcorn is much lower in calories. Avoid adding butter or too much salt.

Hummus: Hummus is the perfect dip. Try dipping carrot sticks or sliced cucumbers in hummus.

Edamame And Nuts: Many nuts, and edamame beans, are packed with proteins and healthy fats. Apart from this, some are also rich in minerals like selenium and magnesium. They are a yummy healthier alternative to salty snacks.

Roasted Chickpeas: Chickpeas come packed with nutrients like proteins, fiber, vitamins, and minerals. Try roasting them in a little extra virgin olive oil and season with garlic powder and paprika – Delicious!