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amount of glucose to enable the brain to function properly. Most people get much more than this. Sources of added sugars are everywhere in the American food supply and in all food groups. Some obvious sources are candy, soft drinks, fruit drinks, pastries, and other sweets. Some not-so-obvious sources are salad dressings, cereals, ketchup, and breads. People who eat too many added sugars often take in too many calories and fewer of the essential nutrients than they need. Try to limit your intake of foods and beverages that have added sugars.

Fiber

Fiber, a substance in the cell walls of plants, is an especially important component of complex carbohydrates because it helps lower LDL (bad) cholesterol and reduces your risk of heart disease. Fiber can help you maintain a healthy weight. It also may help lower your risk of colon cancer and other digestive tract disorders such as diverticulosis (see page 772). Dietary fiber occurs in two forms—soluble and insoluble. Neither type is digestible, but they both serve important functions in your diet. Soluble fiber—found naturally in oats, barley, dried beans and peas (legumes), and some fruits—is the type that improves cholesterol. A grass called psyllium, which is added to some cereals and breads and is used in some over-the-counter stool softeners and laxatives, has also been shown to help lower blood cholesterol. Insoluble fiber—contained in whole-wheat bread, wheat bran, and fruit and vegetable skins—provides bulk to stool, helping it pass more easily through the digestive system. For this reason, insoluble fiber, along with plenty of fluid, helps prevent constipation.

Good Sources of Fiber

Food Serving Size Total Fiber (Grams)

Legumes (Cooked)

Pinto beans 1 cup 15

Navy beans 1 cup 13

Kidney beans 1 cup 11

Chickpeas 1 cup 9

Vegetables (Cooked)

Artichoke 1 medium 7

Green peas 1 cup 6

Sweet potato 1 medium 4

Corn 1 medium ear 2.5

Fruits

Raspberries 1 cup 8

Blueberries 1 cup 6

Apple with skin 1 medium 4

Orange 1 medium 3

Whole Grains

Packaged wheat-bran cereal 1 cup 8

Whole-grain bread 2 slices 4

Oatmeal (cooked) 1 cup 4

Whole-wheat pasta (cooked) 1 cup 4

The recommended daily intake of fiber for adults up to age 50 is 38 grams for men and 25 grams for women; for adults over 50 (who usually eat less food), the recommendation is 30 grams daily for men and 21 grams for women. Children should have a dietary fiber intake equal to their age plus 5 grams per day. For example, a 6-year-old child needs about 6 plus 5 grams, or 11 grams of fiber per day. Read food labels to determine the fiber content of food products.

Protein

Protein is the major functional and structural component of all the cells in the body, and is essential for building, maintaining, and repairing tissues. Proteins are made up of 21 different amino acids, which can become enzymes, hormones, nucleic acids, or other molecules essential for life. Your body manufactures many of these amino acids, but some must be obtained from the food you eat and are called essential amino acids. Proteins from animal products—such as meat, fish, poultry, eggs, milk, and cheese—are known as complete proteins because they supply all of the essential amino acids.

If you want to limit your intake of animal products, however, eat more plant protein sources, including grains, legumes, nuts, and vegetables. Because none of these foods alone provides all of the amino acids, they are all considered incomplete protein sources. You can, however, get complete proteins by combining plant proteins, such as rice with beans, bread with peanut butter, corn tortillas with beans, and chili with corn bread. Also, you can combine any incomplete protein with dairy protein to further extend or enhance the incomplete protein. For example, macaroni and cheese, beans and cheese, or even whole-grain bread and milk provide good-quality protein.

How Much Protein Do You Need?

The amount of protein you need to fulfill your body’s requirements is surprisingly small. Most American adults consume more protein than they need. The