A C T I V I T I E S for F A L L

Autumn is here.

Time to reconfigure our activity plan. With the cooler air and early darkening of days, it's important to move as much as you do throughout the Summer. Incorporate these ideas into your new routine:

apple picking gets you reaching and hauling: just don't stop to picnic for long!

pumpkin picking puts your strength to the test: see how many you can lift in five minutes!

winery tours will satiate your senses: keep your feet moving and don't drink every varietal! Taste one at each new stop and save the calories you would have drunk for a delicious dinner! Remember food will nurture your body more than alcohol.

back to school shopping/winter wardrobe hunting has its benefits, too: make sure to move your feet and dance a little to the beat when you find that new outfit that will show off your heat!

hiking through the woods to enjoy all the new colors can satisfy your need for something new. Just keep your body moving and don't stop still so often.

F I B E R

Carbohydrates and Fats are the two major sources of energy in the diet.

When one is high, the other is usually low... and vice-versa. To lower fat intake and improve balance between these two energy nutrients, people need to replace fatty foods with whole grains, vegetables, legumes, and fruits – foods noted for their starch, fibers, and naturally occurring sugars.

The American Dietetic Association suggests 20-35 grams of dietary fiber daily, which is about two times higher than the average intake in the United States.

An adequate fiber intake:

• Fosters weight control
  
• Lowers blood cholesterol
  
• Helps prevent colon cancer
  
• Helps prevent and control diabetes
  
• Helps prevent and alleviate hemorrhoids
  
• Helps prevent appendicitis
  
• Helps prevent diverticulosis
  

Here is a list of fiber in select foods to help you plan your intake accordingly:

bread, cereal, rice, pasta, 1-2 grams of fiber per serving:

• 1 slice whole wheat, pumpernickel, or rye bread
  
• 1 oz ready to eat cereal
  
• 1/2 cup cooked barley, bulgar, grits, oatmeal
  

vegetables, 2-3 grams of fiber per serving:

• 1 cup raw bean sprouts
  
• 1/2 cup cooked broccoli, brussels sprouts, cabbage, cauliflower, collards, corn, eggplant, green beans, green peas, kale, mushrooms, okra, parsnips, potatoes, pumpkin, spinach, sweet potatoes, swiss chard, winter squash
  
• 1/2 cup chopped raw carrots, peppers
  

legumes, 5 grams of fiber per serving:

• 1/2 cup cooked garbanzo beans, great northern beans, lentils, lima beans, split peas
  

legumes, 8 grams of fiber per serving:

• 1/2 cup cooked baked beans, black beans, black-eyed peas, kidney beans, navy beans, pinto beans
  

fruits, 2 grams of fiber per serving: 

• 1 medium apple, banana, kiwi,  nectarine, orange, pear
  
• 1/2 cup applesauce, blackberries, blueberries, raspberries, strawberries
  
• Fruit juices contain VERY little fiber
  

Adapted from Understanding Nutrition, ninth edition, Whitney and Rolfes (2002)

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