HEALTHY EATING TIP OF THE DAY – Bulk up on fiber – Eating foods high in dietary fiber can help you stay regular, lower your risk for heart disease, stroke, and diabetes, help you lose weight and give you more energy for exercising. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. Since fiber stays in the stomach longer than other foods, the feeling of fullness will stay with you much longer, helping you eat less. Fiber also moves fat through your digestive system quicker so, less of it is absorbed.