Fiber How Much Is Enough

If you're like most Americans, your day's meals and snacks come up short on fiber, supplying only about half (about 14 grams) the amount your body needs.

How much total fiber do you need? That depends on your age and gender. For men up to age fifty years, the Institute of Medicine advises an Adequate Intake (AI) of 38 grams daily; for women that age, it's 25 grams daily. During pregnancy and breast-feeding, the advice is slightly higher. If you're age fifty-one years or more, the AI is less: 30 grams of total fiber daily for men; 21 grams for women. Chapter 16 gives fiber recommendations for children and teens.

Although fiber comes from foods of plant origin, you don't need to eat huge amounts of whole-grain products, legumes, vegetables, and fruits to meet your

New Mothers Guide to Breast Feeding

New Mothers Guide to Breast Feeding

For many years, scientists have been playing out the ingredients that make breast milk the perfect food for babies. They've discovered to day over 200 close compounds to fight infection, help the immune system mature, aid in digestion, and support brain growth - nature made properties that science simply cannot copy. The important long term benefits of breast feeding include reduced risk of asthma, allergies, obesity, and some forms of childhood cancer. The more that scientists continue to learn, the better breast milk looks.

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