Benefits of Fiber Dawn Phillips Rachael DeVaux Trisha
Lamay
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What do you think of when you hear Fiber?
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Why is Fiber Important? -It keeps you regular. -It may lower
the risk of certain cancers and heart disease. -It fills you up,
which helps prevent overeating. -It helps with digestion. -It can
help control blood sugar.
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What is Fiber? Dietary fiber: roughage or bulk, comes from
plants, not meat or dairy o Soluble fiber: Dissolves in water Makes
you feel full less overeating Slows digestion May help to lower LDL
(bad) cholesterol Sources: Apples, Oranges, Nuts, Beans, Oatmeal,
Carrots, Celery, Cucumbers, Strawberries o Insoluble fiber: Does
not dissolve in water Adds bulk to stools reducing constipation
Natures Broom Sources: Whole wheat, whole grains, seeds, nuts,
couscous, barley, bulgur, broccoli, cabbage, onions, tomatoes,
carrots, green beans, dark leafy vegetables, raisins, grapes
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Soluble vs. Insoluble
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How much do I need? Women: -need 25 grams per day Men: -need 38
grams per day
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Sources of Fiber Fiber from food o whole grains, fruits,
veggies, and legumes provide both soluble and insoluble fiber
Supplements o most fiber supplements are soluble fiber, which help
move things along Focus on eating whole foods like fruits and
vegetables!
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Gametime!!
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Instructions: Match the food item with the amount of fiber you
need in one day to fulfill your daily recommendations (If you were
to only eat ex: apples for one whole day, how many apples would you
need to eat in order to get your daily requirement?)
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So whats the answer? (Women/Men) Carrots -------------------
5/8 cups Oatmeal ------------------ 6/9.5 cups Prunes
-------------------- 3.5/5 cups Almonds ------------------ 2.5/3.5
cups Apples --------------------- 5.5/8.5 cups Wheat Pasta
------------- 2/3 cups Wheat Bread ------------- 10/ 15 slices
Beans ----------------------- 1.5/2.5 cups
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Main Foods With Fiber Beans and legumes: 4-17g per serving
Nuts, and seeds: 2-5g per serving (one serving of nuts = 1 oz. =
about 24 almonds) Vegetables: 2-11g per serving Fruits: 1-8g per
serving Grains, cereals, pastas: 2-7g per serving
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What is a good source of fiber? Look at the nutrition label for
dietary fiber Good source = 2.5g per serving Excellent source = 5g
per serving
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Fruits & Veggies What is one serving? Fresh Fruit = 1 cup
Dried Fruit = cup Cooked Vegetables = cup Raw Vegetables= 1
cup
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How much do you need with fruits/vegetables? Women: -2 cup
vegetables per day -1 to 2 cups of fruits per day Men: -3 cup
vegetables per day -1 to 2 cups of fruits per day
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Focus on getting half of your grains as whole grains
Recommendation for adults is 6 servings of grains per day at least
3 should be whole grains Bonus: make ALL servings whole grains
Whole grains have approximately 4-6 grams of fiber per serving What
does one serving of whole grains look like? a cup of brown rice or
oatmeal (cooked) 1 slice 100% Whole Wheat bread a 100% Whole Wheat
Bagel
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Look for the Whole Grain Stamp! The Basic Stamp: -may contain
some extra bran, germ or refined flour -minimum serving to be
considered whole grain -8 grams of whole grain per serving The 100%
Stamp: -ALL the grain is whole grain -16 grams of whole grain per
serving
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What does Fiber do? Makes you feel full GI health Lowers
cholesterol
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Fiber Helps You Feel Full Components in fiber make gel-like
substance to slow digestion (weight maintenance) Eating fiber helps
you stay full longer by increasing the amount of chewing time
Fibrous foods take up more room in the stomach
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Gut Health Fiber is natures broom Insoluble fiber pulls food
through your large intestine Soluble fiber absorbs water Add fiber
into your diet slowly to reduce the chances of discomfort! Fiber
promotes healthy gut flora! Fiber is a prebiotic - food for the
flora A population of healthy gut flora can help manage weight
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Lowers Cholesterol & Risk of Heart Disease Soluble fiber
reduce LDL (bad) cholesterol Any whole grain Oatmeal (without
unhealthy toppings) Nuts Fruit Fiber reduces risk of heart disease
Diets with highest amount of fiber show lowest risk of heart
disease
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Putting all the Fibers Together.. Fiber works as a substitute
for higher calorie foods: More Oatmeal, nuts, veggies, fruit, etc.
Less Bacon, sausage, dressing, cheese, etc. (use these as
condiments) So...Fiber keeps you healthy by: Weight Management
Controlling Blood Sugar Heart Health Gut Health Get 25g for women,
38g for men - Lots of fruits and veggies!
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Tips For Increasing Fiber Breakfast: Eat whole fruits instead
of drinking fruit juices. Whole fruit has more fiber, vitamins,
minerals and phytochemicals. Plus an apple or a handful of berries
will keep you/your child feeling full longer than a glass of fruit
juice Lunch: Add a small bag of nuts or seeds Dinner: Replace white
rice, white bread, and white pastas with brown rice and whole grain
foods Try mixing half whole grain and half processed (ex: white
rice) food together
