Fill Up On Fiber!

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?