Today’s Agenda:◦ FCCLA – Deadline FRIDAY!!◦ Finish Nutrients◦ Start Fiber◦ Handout◦ Video – Good Eats◦ Create Poster

Next Class:◦ Water and Carbohydrates

Next Week:◦ Quickbreads (Banana or Pumpkin Bread)

Good Morning! 9/25/13

Fiber

An important nutrient with countless health benefits.

Found in plant foods, fiber is a carbohydrate that is not digested by the body.

Eating fiber has been shown to lower cholesterol, normalize blood glucose, and alleviate constipation

Fiber

Emerging research points to fiber’s role in lowering risk for heart disease and diabetes.

Increasing your fiber can aid in weight loss

Fiber-rich meals are digested more slowly and make you feel fuller longer.

Body Benefits

Increasing fiber consumption today result in long-term health benefits

Add fiber while adding flavor and variety to diet.

10 easy ways to add fiber to your diet

Fiber

1.Choose a wide variety of fiber sources

Plant foods provide two types of fiber: Soluble fiber (which increases the feeling of

fullness) Insoluble fiber (which aids the digestive

system and promotes regularity) Peas, beans, oats, and fruits are the best

sources of soluble fiber Whole grains and vegetables provide

insoluble fiber.

Variety!

2. Add fiber to your diet gradually Most people eat less than recommended 25

to 38 grams of fiber / day Make changes in diet Increase fiber gradually to prevent gas and

bloating Allow your gastrointestinal tract time to

adjust.

Take it slow…

3. Pick whole grain foods over refined carbohydrates

Whole grain foods are a natural source of dietary fiber.

Whole grains retain the kernel’s fiber-rich outer shell, known as bran.

Whole grains also supply an important source of vitamins, minerals, and antioxidants.

To identify whole grains, look for these ingredients on labels:

Whole wheat, Barley, Oats, Rye, Brown rice, Buckwheat, Millet, Oatmeal

Whole instead of processed

4.Begin your day with a fiber boost Breakfast is the most important meal of the

day Start your day with right kind of fuel Choose breakfast cereals with at least 3

grams of fiber per serving Opt for whole wheat toast Grab a handful of fiber-rich fruits.

Start with Breakfast

5.Pick high-fiber snacks when midday munchies hit

Avoid high-calorie, high-fat and low-fiber options (vending machine)

Prepack fiber-rich snacks - whole grain crackers, mixed nuts, and dried figs or apricots or fruits.

Popcorn — a whole grain — is another high-fiber snack.

Healthy snacking

6. Add fresh fruit to every meal Add to cereal Eat as a snack Enjoy as a simple dessert Fresh fruit is a sweet way to add fiber to

your diet. The fruits highest in fiber include apples

(with skin), pears, oranges, and strawberries.

Fruit

7. Load up on legumes

High-fiber legumes including beans, peas, and lentils are best sources of fiber

Add one serving to your day by incorporating legumes into salads, soups, and casseroles, or puree them to make a delicious dip.

Legumes

8. Explore the globe

American food tends to be lower in fiber than other ethnic cuisines.

Take your taste buds on an adventure and add fiber to your diet by dining on Mexican, Middle Eastern, and Mediterranean fare. Tasty options include black bean burritos, hummus, tabouli, spicy bean salads, and whole wheat couscous.

Venture out…

With your group, create a poster educating people about the benefits of carbohydrates and fiber

Use pictures, words, jokes, cartoons, etc. Decide on an age group before you start

◦ Could be small children (elementary school age)◦ Elderly◦ Teenagers◦ Busy adults

Spread the word…