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Fiber for Fitness “Heart-y” Eating Includes Plenty of Fiber Why Fiber Anyway? Research shows that a diet containing plenty of fiber filled foods may prevent cancer, diabetes, heart disease, and obesity. Fiber is the indigestible portion of a plant. Fiber has no calories.

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fiber for fitness

Fiber for Fitness

“Heart-y” Eating Includes Plenty of Fiber

why fiber anyway
Why Fiber Anyway?
  • Research shows that a diet containing plenty of fiber filled foods may prevent cancer, diabetes, heart disease, and obesity.
  • Fiber is the indigestible portion of a plant.
  • Fiber has no calories.
  • High fiber/low fat foods are fruits and vegetables.
  • High fiber diets are great for weight loss because they make you feel full
two types of fiber
Insoluble Fiber

Does not dissolve in water

Provides bulk and substance to stools

Soluble Fiber

Dissolves in water

Grabs onto cholesterol for removal from the body and helps to lower cholesterol levels

Two types of Fiber
dietary recommendations
1-3 years/19 grams

4-8 years/25 grams

9-13 years/31 grams

14-18 years 36 grams

19-30 years/25 grams

31-50 years/25 grams

Over 50/21 grams

Dietary Recommendations
feeding a healthy heart
Eat whole grain breads and cereals

Eat brown rice instead of white rice

Add granola or bran to yogurt

Eat plenty of raw fruits and vegetables

Many pastas are whole grain

Eat oatmeal for breakfast

Put barley in soups

Choose bran muffins

Eat dried fruits

Feeding a Healthy Heart
get the whole grain picture
Get the Whole Grain Picture
  • Read labels-Breads, crackers, and cereals high in fiber are made with whole-wheat flour and whole grains.
  • Breakfast cereal may help promote healthy body weight if it contains at least 3 grams of fiber per serving. Shoot for 5 grams.
  • When baking, replace 1/3 of the white flour with whole wheat flour to add fiber.
apples the presidential fruit
Apples: The Presidential Fruit
  • A medium-sized apple contains 80 calories and is a good source of potassium & fiber
  • The fiber in apples provides heart health and colon cancer prevention benefits at the same time.
  • Eating apples may not make you president, but your body will be singing “Here Comes the Chief”.
fill up on fiber and nutrition
Fill up on fiber and nutrition
  • Remember to drink plenty of fluids when you increase fiber in your diet.
  • Too much fiberor increasing fiber in the diet too quickly may cause physical discomfort.
cereal smarts
Cereal Smarts
  • Cereal provides a wide variety of nutrients and many are high in fiber.
  • Each serving of cereal should provide at least 5 grams of fiber.
  • Your cereal can be hot or cold, with fruit or not, with milk or not.
where is the fiber hiding
Where is the Fiber hiding?
  • Fruits
  • Vegetables
  • Dried Beans
  • Wheat bran
  • Seeds
  • Popcorn
  • Brown Rice
  • Whole grain products
  • Oatmeal, barley, rye
bulk up with fiber
Bulk up with Fiber
  • Give your body a workout. Eat foods with fiber.