Why Fiber?

1. Why Fiber? With Chef Bonita Woods, CNC, CDM, CFPP, FSSMC

2. Health Benefits of Fiber A healthful & fiber rich diet helps to: • Normalize bowel movements • Maintain intestinal integrity • Lower blood cholesterol • Control blood sugar & glycemic response • Maintain good & stable energy • Weight management • Retain hydration • Maintain bone health

3. How do we digest food? • How long does food take to digest and process? • How do we pull the nutrition AND calories from the food? • How does food give us energy? • How does food make us overweight? • How can food help us to manage our energy levels and health needs?

4. Digestive system diagram

5. Your Digestive System vs Plumbing

6. The face of fiber: 2 vs 3 Categories Soluble & Insoluble Fiber Scrapey, Bulking & Slimy Fiber

7. What about protein? What do cows eat? What makes lean body mass? When proteins are digested or broken down, amino acids are left. The human body needs a number of amino acids to: Break down food Grow Repair body tissue Perform many other body functions

9. What should you eat? You should eat 2 grams fiber per 100 calories consumed, including beverage intake

10. Eat like a primitiveWhole, raw, natural and basic!

11. An apple a day… Apples combine fiber and flavonoids and antioxidant nutrients in a way that is unique and unmatched by other fruits. They also help prevent cancer!

12. Candied Apple • Calories 215 • Total Fat 0g • Cholesterol 0mg • Sodium 78mg • Total Carbs. 46g • Dietary Fiber 3.3g • Sugars 37.9g   • Protein 1.7g   • Potassium 193.9mg

13. As American as Apple Pie! • Nutrition Facts • Serving Size 1 piece (1/6 of 8" pie) (117 g) Amount Per ServingCalories 280 Calories from Fat 0 • % Daily Value* • Total Fat  15g 20% • Saturated Fat  4g 20% • Cholesterol  0mg 0% • Sodium  310mg 15% • Total Carbohydrates  40g 15% • Dietary Fiber  2g 8% • Protein  2g 4% • Vitamin A  4% Vitamin C  6% Calcium  0% Iron  4% Zinc  0% Thiamin  2% Riboflavin  2% Niacin  2% Vitamin B-6  2% Folate  6% Vitamin B-12  0% Phosphorus  4% Magnesium  2%   * • Percent Daily values are based on a 2,000 calorie diet.  Your daily values may be higher or lower depending on your calorie needs

14. Have a Twinkie or Cup Cake! • Ingredients • Enriched Wheat Flour • Sugar • Corn syrup • Water • High fructose corn syrup • Vegetable and/or animal shortening (containing one or more of partially hydrogenated soybean, cottonseed or canola oil, and beef fat) • Dextrose • Whole eggs • 2% or less of: • Modified corn starch • Cellulose gum • Whey • Leavenings (sodium acid pyrophosphate, baking soda, monocalcium phosphate) • Salt • Cornstarch • Corn flour • Corn syrup solids • Mono and diglycerides • Soy lecithin • Polysorbate 60 • Dextrin • Calcium caseinate • Sodium stearollactylate • Wheat gluten • Calcium sulfate • Natural and artificial flavors • Caramel color • Sorbic acid (to retain freshness) • Artificial color (yellow 5, red 40) • Nutrition Facts Serving Size • 1 package / 2 twinkies (8240 g) • Amount Per Serving • Calories 300 • Calories from Fat 80 • Total Fat 9g • Saturated Fat 5g • Cholesterol 40mg • Sodium 440mg • Total Carbohydrates 54.0g • Sugars 38.0g • Protein 2.0g • Vitamin A 0% • Vitamin C 0% Calcium 2% • Iron 0% * Based on a 2000 calorie diet

15. Fast Food Dinner

16. Eat whole grains & veg!