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• What is fiber?
• Fiber is the carbohydrate or starch or part of plant food that our bodies cannot digest.
• Fiber acts as a broom to sweep out the digestive tract.
• Dietary fiber is found only in plant foods.
• Common food sources of fiber are fruits, vegetables and whole grains.
• Fibers as the stuff that keeps the body regular
• What types of fiber are there?
• There are five different types of fiber.
• Nutritionists divided them into
1. Water soluble .
2. insoluble fiber.
Water soluble.
1. They are pectin and gums
2. Found in fruits such as citrus fruits , prunes , strawberries, and barely.
3. Found in vegetables such as potatoes oats and seeds.
4. They are Soluble and thicken in water and they act like a sponge in the gut.
5. Binds with cholesterol and removes it from the blood stream.
6. They can help lower blood sugar because it slows how fast
foods are digested. So it is important if some one has
diabetes.
7. It may help firm stool and reduce diarrhea.
• Insoluble fiber 1. They are cellulose, hemicelluloses and lignin.
2. passes through the gut quickly.
3. The insoluble fibers include the outer coating of grains and skins of fruits and vegetables.
4. Food sources include fruits with skins, uncooked vegetables, nuts, legumes, bran, brown rice and whole-grain flours.
5. They can prevent constipation.
6. They can help prevent infections of the gut.
7. They can also help prevent hemorrhoids, heart disease and may prevent some types of cancer.
• The benefits of fibers are
1. They help prevent hemorrhoids(Swollen and
inflamed veins in the rectum and anus that
cause discomfort and bleeding) Fig(1)
2. Fibers are softens and adds bulk to bowel
movements, making them easier to pass
3. They bind to cholesterol levels and evacuates it in stool before is absorption into blood stream.
4. They help to regulate insulin levels.
5. Fiber might reduce the risk of certain cancers:- Fibers speed up the passage of harmful waste through the intestines , minimizing their absorption and contact with intestinal cells.
• How much fiber should to be eaten ?
• The American Dietetic Association recommends eating 20 to 35 grams of fiber per day.
• Most people are only eating about 15 grams of fiber per day.
• If you are not used to eating a high fiber diet, you may have problems with gas in the beginning.
• Start slowly and be sure that you are drinking 6 to 8 cups of water per day.
• How to get more fiber in the diet?
1. Snack on fresh or dried fruit instead of candy.
2. Choose fruit cobbler, whole-wheat bran or fruit muffins in place of desserts.
3. Use bean dips such as black bean, hummus and refried beans with whole grain crackers or vegetables instead of sour cream.
4. Include at least 4 servings of lentils or beans each week.
5. Add wheat germ to hot cereals or yogurt.
6. Try adding bran cereal or oatmeal to replace bread crumbs in meatloaf.
9. Try air popped popcorn without butter or fat
free microwave popcorn instead of potato
chips.
10.Substitute whole-wheat flour for _ to _ of the
total amount of white flour needed in recipes.
11. The rest of the flour can come from white
flour.
12.Include at least 3 servings of whole grains
and cereals each day (whole wheat, oats,
brown rice, bran or barley).
13.Choose 5 or more servings of fruit or
vegetables each day.
BREAD, GRAINS, RICEAND PASTA
Calories
Soluble
Fiber (grams)
Fiber (grams)
Serving
size
Food Items
193 1.66 5.9 One cooked cup Pearl Barely 216 0.39 3.5 One cooked cup Brown rice 205 0.10 0.5 One cooked cup White rice 68 0.57 1.9 slide Whole wheat
bread 80 0.15 0.5 slide White bread 173 0.78 3.9 One cooked cup Pasta whole
wheat
How to calculate the daily fiber needed?
Reflect on yesterday to calculate fiber intake
Cereals
Calories
Soluble
Fiber (grams)
Fiber (grams)
Serving
size
Food Items
380 5.07 10 One cup Grape nuts 186 1.97 8 One cup Raisin bran 156 0.24 7.9 One cup Corn bran 103 1.64 2.5 One cup
Cereals
Calories
Soluble
Fiber (grams)
Fiber (grams)
Serving
size
Food Items
380 5.07 10 One cup Grape nuts 186 1.97 8 One cup Raisin bran 156 0.24 7.9 One cup Corn bran 103 1.64 2.5 One cup Oat meal
Snacks
Calories
Soluble
Fiber (grams)
Fiber (grams)
Serving
size
Food Items
169 0.43 3 38.35 gm dry roasted
Almonds dry roasted
165 0.64 2 38.35 gm dry roasted
Peanuts
185 0.45 1.8 38.35 gm Walnuts
Legumes
Calories
Soluble
Fiber (grams)
Fiber (grams)
Serving
size
Food Items
217 1.41
16 One cooked cup Split peas
229 6.73 15.6 One cup cannedKidney beans
206 trace 14.0 One cooked cup Lentils 236 1.79 12.7 One cooked cup Pinto beans 286 3.87 12.0 One cooked cup Baked beans 160
1.38 11.0 One cooked cup Chick peas
97 0.25 0.5 One cooked cup Black eye peas
Legumes
Calories
Soluble
Fiber (grams)
Fiber (grams)
Serving
size
Food Items
217 1.41
16 One cooked cup Split peas
229 6.73 15.6 One cup Canned kidney beans
206 trace 14.0 One cooked cup Lentils 236 1.79 12.7 One cooked cup Pinto beans 286 3.87 12.0 One cooked cup Baked beans 160
1.38 11.0 One cooked cup Chick peas
97 0.25 0.5 One cooked cup Black eye peas
vegetable
Calories
Soluble
Fiber (grams)
Fiber (grams)
Serving
size
Food Items
61 2.39 4.8 One cup frozen Collard green 55 1.13 4.0 One cup raw Carrot 44 1.54 3.8 One cup raw String beans 38 1.67 3.3 One cup raw Brussels spouts 25 2.0 2.4 One cup raw Cauliflower 20 2.0 2.6 One cup raw Broccoli 24 0.45 1.0 One cup raw Romaine lettuce
fruits
Calories
Soluble Fiber
(grams)
Fiber
(grams)
Serving
size
Food Items
203 2.53 11.0 One cup Prunes dried
203 1.69 6.0 One cup Dates dried
86 0.79 4.4 One large Orange
97 2.44 3.9 One medium Pear
37 0.97 3.8 One cup Blackberries
81 0.28 3.7 One medium Apple white
skin
117.5
1.95 3.5 One cup whole Avocado
108 0.57 2.8 One medium Banana
40 0.58 2.0 One cup Blueberries
40 0.86 1.9 One medium Peach
129 0.22 1.7 44 gms Raisins
113 0.10 106 One cup Grapes
40 1.05 1.4 Half Grapefruit
• How to calculate daily fibers needed?
• Multiply total number of servings of fruit and vegetables per day by
1.5 gms of fiber
• Example:- 5 servings X 1.5 = 75 grams of fiber
• Yesterday you had____ servings X 1.5 = ____ grams of fiber from fruits and vegetables.
• Calculate total gms of fiber consumed per day.
1. Multiply servings of whole grains by 2.5 grams of fiber.
2. Multiply servings of refined grains by 1.0 gms of fiber.
3. Multiply servings of high fiber foods by 5.0 gms of fiber.
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Total ___________gms of fiber for day