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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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Presentation Transcript
project sponsors
Project Sponsors
  • USDA project funded through the Supplemental Nutrition Assistance Program
  • School District of Philadelphia
  • Department of Nutrition Sciences, Drexel University
what is fiber
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!
why is fiber important
Why is Fiber Important?
  • Promotes a healthy digestive system
  • Helps us maintain a healthy body weight
  • Helps prevent some diseases
not all fiber is created equal
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!!
fiber and disease prevention
Fiber and Disease Prevention
  • Fiber can help prevent:
    • Obesity
    • Type 2 diabetes
    • Diverticulitis
    • Colon cancer
    • Heart Disease
how much fiber do you need
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)

sources of fiber
Sources of Fiber
  • Whole Grains
  • Fruits
  • Vegetables
  • Beans
  • Nuts
  • Seeds
fiber and whole grains
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!
what is a refined grain
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
fiber and the food label
Fiber and the Food Label
  • 3 grams per serving
    • Good Source of Fiber
  • ≥ 5 grams per serving
    • Excellent Source of Fiber
fiber and the food label1
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)

slide18

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
how can you increase fiber in your diet
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
can you eat too much fiber
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!
the bottom line on fiber
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!!

activities
Activities
  • Fiber Assessment
  • Get Enough Fiber!