Health Tips for June 3

Health Tip: Eat Enough Fiber

Fiber is a plant substance that's required eating for a healthy diet. Lots of fiber is needed each day to help reduce the risk of heart disease, improve digestion, prevent constipation and maintain a healthy body weight, the U.S. National Library of Medicine says.

Fiber can be found in fruits, whole grains and vegetables. Most adults should eat at least 20 grams to 35 grams of fiber every day, though the agency says most people only eat about half as much.

It's best to slowly increase the fiber in your diet instead of piling it on all at once. A sudden increase in fiber intake can cause abdominal discomfort, the NLM says.

Health Tip: Plan Ahead for Healthy Meals

Many people have the best intentions when it comes to cooking and eating healthy, but late nights at work and juggling family schedules can make it a challenge.

The American Diabetes Association says you should carefully plan your meals. It offers these suggestions:

• Create a menu for the week ahead.
• Shop for the ingredients in advance. You should never use "not having the time to shop" as an excuse.
• Always keep a healthy supply of ingredients on hand, including olive and vegetable oil, chicken broth, frozen fruits and veggies, seasonings, healthy canned sauces and fish.
• Keep junk food out of the house. Instead, have healthy snacks available to grab when you or family members are hungry.
• Cook enough healthy food for leftovers or additional meals.
• Try not to eat out too often.