fill up on fiber!. project sponsors usda project funded through the supplemental nutrition...
TRANSCRIPT
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Fill Up On Fiber!
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Project Sponsors•USDA project funded through the Supplemental Nutrition Assistance Program
•School District of Philadelphia
•Department of Nutrition Sciences, Drexel University
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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!
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Why is Fiber Important?
• Promotes a healthy digestive system
• Helps us maintain a healthy body weight
• Helps prevent some diseases
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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!!
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Fiber and Disease Prevention
• Fiber can help prevent:– Obesity– Type 2 diabetes– Diverticulitis– Colon cancer– Heart Disease
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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)
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Sources of Fiber
• Whole Grains• Fruits• Vegetables• Beans• Nuts• Seeds
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High-Fiber FruitHigh-Fiber Fruit Grams (g) of
Fiber per Serving
Amount of fruit in a serving
Raspberries 8 1 cup
Pear 5.5 1 medium pear
Blueberries 4 1 cup
Apple, with skin 4 1 medium apple
Banana 3 1 medium banana
Mango 3 1 cup
Raisins 2 1 small box (1.5 oz.)
Dried plums 3.5 5
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High-Fiber VegetablesHigh-Fiber Vegetable
Grams (g) of Fiber per Serving
Amount of vegetable in a
servingPeas, cooked 9 1 cup
Potato, baked with skin
4 1 medium potato
Corn, cooked 4 1 cup
Sweet potato, baked with skin
4 1 medium potato
Spinach, cooked 4 1 cup
Broccoli, cooked 5 1 cup
Celery, raw 2 2 large stalks
Carrots, raw 4 1 cup
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High-Fiber Beans, Nuts, and Seeds
High-Fiber Beans, Nuts, and Seeds
Grams (g) of Fiber per Serving
Amount of food in a serving
Lentils 8 ½ cup
Black Beans 7.5 ½ cup
Kidney Beans 6 ½ cup
Lima Beans 6.5 ½ cup
Hummus (made from chickpeas)
2 2 Tablespoons
Almonds 3.5 23 nuts
Sunflower Seeds 3 ¼ cup
Peanuts 3 ¼ cup
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High Fiber GrainsWhole Grain
FoodGrams (g) of
Fiber per Serving
Amount of food in a serving
Oatmeal (instant) 4 1 cup
Whole wheat spaghetti (cooked)
6 1 cup
Whole wheat bread 2 1 slice
Raisin bran cereal 7 1 cup
Whole wheat English Muffin
4 1 muffin
Popcorn, air-popped 3.5 3 cups
Brown rice 3.5 1 cup
Whole wheat pretzels 2 1 ounce
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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!
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The Whole Grain Kernel
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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 contain solid fats and added sugars which may cause us to consume excess calories contributing to weight gain
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Fiber and the Food Label
• 3 grams per serving – Good Source of Fiber
• ≥ 5 grams per serving – Excellent Source of Fiber
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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)
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Examples of Whole Grain Ingredients
Brown rice Whole-grain barley
Oatmeal Whole oats
Popcorn Whole rye
Rolled Oats Whole wheat
Whole-grain corn Wild rice
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
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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
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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!
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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!!
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Activities
• Fiber Assessment
• Get Enough Fiber!
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Questions?