Santé proudly co-sponsors Team Continu, the elite skating team led by Olympic champion Marianne Timmer. As a former world-class speed skater, Marianne shares daily evidence-based tips to help you stay fit and perform at your best with Santé.
Marianne Timmer: 'Dietary fiber is a vital nutrient that supports healthy digestion. Found exclusively in plant cell walls, it's present only in vegetable-based foods.'
Two Key Types of Dietary Fiber
Water-soluble fiber, abundant in fruits, vegetables, and legumes, promotes smooth bowel movements while helping regulate blood cholesterol and glucose levels. Water-insoluble fiber, primarily in whole grain products, adds bulk to support intestinal health.
Fiber-Rich Foods to Include
Food processing often strips away fiber, like hulling rice or milling grains. Prioritize wholemeal bread, brown bread, rye bread, potatoes, brown rice, and whole wheat pasta. Legumes such as brown beans, white beans, broad beans, and peas are excellent sources too.
Carbohydrates, alongside proteins and fats, fuel our bodies. Athletes like me require more due to higher energy demands. Striking the right balance between intake and needs is key for sustained performance.
Average Daily Calorie Needs for Women:
• 15-20 years: 2450 kcal
• 20-23 years: 2200 kcal
• 23-50 years: 2050 kcal
• 50-65 years: 1950 kcal
• 65+ years: 1850 kcal
Did You Know?
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