Zero In On Health
Eating for your health doesn’t have to be complicated. It’s about focusing on what’s good for you: simple, whole-grain goodness. Post Shredded Wheat contains zero sodium, 0g sugar and zero cholesterol per serving. Making 100% whole grain Post Shredded Wheat part of your regular diet, at breakfast or any other meal, is just one way to choose a healthier lifestyle. Get even more expert nutrition and health information by browsing the topics below.
Fiber and Whole Grains
What is Fiber?
There are two types of fiber, insoluble and soluble. Insoluble fiber does not dissolve in water. It adds bulk to the diet and is found primarily in whole grains (bran), fruits and vegetables. Soluble fiber dissolves in water and forms a gel that slows down the time it takes food to empty from the stomach. Find soluble fiber in fruits and vegetables, plus whole grains such as oats and barley and legumes.
Both insoluble and soluble fiber are important in your diet, and should come from food sources rather than from dietary supplements. That's what simple goodness is all about — trying to keep as close to the source as possible.
Why Experts Recommend High-Fiber Diets
Experts recommend fiber-rich diets, especially if you're trying to lose weight, for several reasons. High-fiber diets are usually lower in calories and larger in volume than low-fiber diets. Foods rich in fiber provide bulk, require more chewing and digest more slowly, helping you feel full and remain satisfied after eating — even as you cut calories and increase exercise. Plus, eating slowly also gives the stomach time to tell your brain that you're full.
Are You Getting Enough?
Either you've got it, or you don't. Check out your Daily Fiber Recommendation:
|19 – 50||25 grams||38 grams|
|50+||21 grams||30 grams|
The provided information is not intended to be medical advice. Consult your physician before starting any diet, exercise program or taking dietary supplements. Drink plenty of fluids and increase your fiber intake gradually so your digestive system has time to adjust. Consuming very high amounts of fiber suddenly or all at once can cause digestive discomfort.
With 6 – 9g of fiber per serving, eating Post Shredded Wheat cereal is a great way to boost your fiber intake without compromising on variety.
Try these tips to get more fiber in your diet: • Start the day with a whole grain, high-fiber cereal that provides at least 5 grams of fiber per serving. • Sprinkle cereal or yogurt with dried fruit, berries or chopped fresh fruit. • Make sandwiches on whole-grain bread. • Leave skins on fruits and vegetables when possible and wash them well. • Buy pre-cut raw vegetables for snacking and cooking. • Add cooked dried beans and peas to soups, casseroles or salads. • Check package labels: A good source of fiber = 2.5 grams of fiber or more per serving. High fiber = 5 grams of fiber or more per serving.
Try these tips to get more whole grains in your diet: • Look for foods that list whole grains as the first ingredient. • Start your day with a whole grain, fiber-rich cereal like Post Shredded Wheat. • Choose brown rice over white rice and whole-wheat pasta over white pasta. • Substitute whole-wheat flour for 25% of the white flour in muffin, pancake or waffle recipes. • Snack on whole grains, such as popcorn, low-fat granola made with whole oats, whole-grain snacks or snack mixes made with whole-grain cereal.
Diet and Exercise
Being active every day is a great way to help manage your weight. It's easier to stick with a plan if you pick activities you like. Ask your spouse or a friend to join you to make it even more enjoyable, and to keep you motivated. And as always, be sure to check with your health care professional before you begin any exercise program.
Tips for getting started: • Set obtainable goals, start slow and gradually add activity. • Aim for 30 to 60 minutes of activity on most (if not all) days of the week. Gardening, washing the car, taking the stairs, dancing, walking the dog, or bike riding with your children or grandchildren count! • Short on time? Small choices add up. Take a few 10-minute walks throughout the day. Or walk around the house when you're talking on the phone. • Add steps to your commute by parking at the far end of the lot or taking the stairs instead of the elevator.
The Importance Of Breakfast
Mom was right: Breakfast is the most important meal of the day. Skipping breakfast (or any meal) to eliminate calories may cause you to overeat later.
Staying satisfied all day long is a sensible way to manage weight. That's why most dietitians advise spreading meals out over the day: breakfast, lunch, dinner, and a healthy snack or two. Choose foods rich in fiber to stave off hunger between meals.
Still not convinced? The National Weight Control Registry studied the lifestyle habits of nearly 3,000 people who maintained an average weight loss of 60 lbs. for about five years. The researchers found eating breakfast was one of four key behaviors associated with maintaining weight loss — and those who ate breakfast chose cereal 60% of the time.
Healthy Habits Associated with Successful Weight Loss
• Eat breakfast every morning. • Eat a reduced-calorie, low-fat diet. • Get one hour of physical activity every day. • Monitor weight and food intake by weighing yourself regularly and keeping a food journal.
Diets Rich in Whole Grains Lower Risk for Heart Disease
Diets rich in whole grain foods and other plant foods, and low in saturated fat and cholesterol may help reduce the risk of heart disease, and may also help with weight management as part of an active, healthy lifestyle and calorie-controlled diet.
Post Shredded Wheat cereals, made of 100% natural whole wheat, have always been a heart-healthy choice. They're loaded with whole grains (at least 16g whole grains per serving) and dietary fiber, are low in fat and saturated fat, have 0g trans fat and are cholesterol-free.
Eye On Fat
Fats in foods are not all the same. Make smart food choices to moderate your fat intake, but especially minimize your intake of saturated fat, trans fat and cholesterol. Research shows that diets high in these types of fats are associated with increased levels of total and LDL (bad) cholesterol — risk factors for heart disease. They're usually found in meat and dairy foods and products made with partially hydrogenated fats.
The goal is to make your diet rich in fruits, vegetables and whole grain foods, and choose better-for-you sources of monounsaturated and polyunsaturated fats, like olives, olive oil, canola oil, avocados, nuts and fatty fish.
Choose leaner cuts of meat and fat-free or low-fat dairy products. Limit foods made with partially hydrogenated fats, such as commercially baked and fried foods. Remember, eating too much of any type of fat can add excess calories, which can result in weight gain over time. Follow these tips to keep an eye on your fat intake:
• Check the food label for total fat, saturated fat, trans fat and cholesterol. • Broil, bake and grill foods — all can be lower fat ways to cook. Limit fried foods. • Choose lean meat and skinless poultry. • Replace meat with fish two or more times per week.
Nutrition Information from Experts
- The USDA recommends making "half your grains whole" every day.
- Nutritionists recommend eating 3 or more servings (48g total) of whole-grain foods every day. A single serving of Post Shredded Wheat Big Biscuit has 47g of whole grains.
- The USDA 2010 Dietary Guidelines for Americans recommends eating 14g of fiber per 1,000 calories, or 25g fiber daily for women and 38g fiber daily for men.
- According to the FDA, diets rich in whole grain foods and other plant foods, and low in saturated fat and cholesterol, may help reduce the risk of heart disease.
- Article: "Whole Grains Shown to be Naturally Protective for Your Heart"
- Article: "Inflammation, The Second Half of the Cardiovascular Heart Disease Puzzle"
- Article: "Studies Show Eating Whole Grains Reduces Chronic Inflammation in Diabetics"
- Article: "Whole Grains — A Natural Way to Fight Diabetes"
- Article: "Antioxidants in Whole Grains May Boost Immunity and Slow Aging"