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Fill Up On Fiber!

Fill Up On Fiber!. Project Sponsors. USDA project funded through the Supplemental Nutrition Assistance Program School District of Philadelphia Department of Nutrition Sciences, Drexel University. What is Fiber?. Non-digestible part of plant foods Important for maintaining good health

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Fill Up On Fiber!

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  1. Fill Up On Fiber!

  2. Project Sponsors • USDA project funded through the Supplemental Nutrition Assistance Program • School District of Philadelphia • Department of Nutrition Sciences, Drexel University

  3. What is Fiber? • Non-digestible part of plant foods • Important for maintaining good health • Most Americans only eat about half of the fiber they need!

  4. Why is Fiber Important? • Promotes a healthy digestive system • Helps us maintain a healthy body weight • Helps prevent some diseases

  5. Not All Fiber is Created Equal • Insoluble Fiber • Keeps you “regular” • Found in whole wheat products, bran, nuts, and many vegetables • Soluble Fiber • “Heart Healthy” • Found in oats, peas, beans, apples, citrus fruits, and carrots • We need BOTH!!

  6. Fiber and Disease Prevention • Fiber can help prevent: • Obesity • Type 2 diabetes • Diverticulitis • Colon cancer • Heart Disease

  7. How Much Fiber Do You Need? • Males (14-50 years old) = 38 grams/day • Females (9-50 years old) = 25 grams/day • On average we need about 14 grams of fiber per 1000 calories (e.g. for a 2000 calorie diet: 14 x 2 = 28 grams)

  8. Sources of Fiber • Whole Grains • Fruits • Vegetables • Beans • Nuts • Seeds

  9. High-Fiber Fruit

  10. High-Fiber Vegetables

  11. High-Fiber Beans, Nuts, and Seeds

  12. High Fiber Grains

  13. Fiber and Whole Grains • Choosing WHOLE grains instead of REFINED grains can add more fiber to your diet • Each grain has 3 layers: • Bran • Germ • Endosperm • A whole grain food must be made from the WHOLE grain – it must have all 3 layers!

  14. The Whole Grain Kernel

  15. What is a Refined Grain? • Bran and germ have been removed • Loss of B vitamins, iron, and FIBER • Often ENRICHED • Only B vitamins and iron are added back • Often containsolid fats and added sugarswhich may cause us to consume excess calories contributing to weight gain

  16. Fiber and the Food Label • 3 grams per serving • Good Source of Fiber • ≥ 5 grams per serving • Excellent Source of Fiber

  17. Fiber and the Food Label Choose foods with a whole grain ingredient listed first on the label’s ingredient list. Adapted from University of Nebraska Lincoln (www.lancaster.unl.edu)

  18. Whole Grains and the Ingredient List • Whole grains cannot be identified by the COLOR • The best indicator is the INGREDIENTS • Make sure a whole grain ingredient is listed FIRST

  19. How Can You Increase Fiber in Your Diet? • Follow MyPlate and eat enough fruits, vegetables, whole grains, and beans/nuts! • Make at least HALF of your grains WHOLE grains • Fill half your plate with fruits and vegetables • Choose plant protein foods like beans, nuts, and seeds more often

  20. Can You Eat Too Much Fiber? • Increasing fiber too fast can cause abdominal cramping, bloating, and gas • Increase your intake slowly- 5 grams per week • Drink plenty of fluids – 8-10 cups per day!

  21. The Bottom Line on Fiber Make sure to eat enough fruit, vegetables, beans/nuts, and whole grains and you will get the fiber you need!!

  22. Activities • Fiber Assessment • Get Enough Fiber!

  23. Questions?

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