Download The Hunt for Fiber - Food and Health Communications

Fiber
• Structure, texture & support
• Not digested
• No calorie value
Whole Plant Foods
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Fruits
Vegetables
Whole-grains
Beans, peas and lentils
Nuts and seeds
• Healthy colon
• Lowers cholesterol
• Feel full - satiety
Fiber-rich foods
have both types of
fiber
• Provides bulk
• Laxative effect
Fiber-rich foods
have both types of
fiber
Decrease Risk For:
• Heart disease
• Diabetes
• Cancer
Helps With:
• Weight control
• Gastrointestinal health
• Lowering blood pressure
Decrease …
• High fiber intake, especially soluble
fiber, may decrease your chance of
getting heart disease.
Approved Health Claim
“Foods containing soluble fiber from
whole oats or psyllium seed husk may
reduce the risk of heart disease.” (FDA)
• 1.5 cups of oatmeal
• 2.5 tablespoons psyllium
3 g per day lowers cholesterol
10 g soluble fiber per day
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¾ cup blueberries
1.5 g
1 orange
2g
Oatmeal, 1 cup
3g
Flax seeds, 4 oz
14 g
Lima beans, ¾ cup
7g
Kidney beans, ¾ cup 6 g
Broccoli, ¾ cup
2g
FDA-Approved Health Claims
• “Diets rich in whole-grain foods
and other plant foods may reduce
the risk of heart disease.”
• “Fruits, vegetables and grain
products that contain fiber,
particularly soluble fiber, decrease
the risk of heart disease.”
A Closer L
k
• 12 studies found that
regular intake of wholegrain foods was
associated with a 26%
reduction in risk of heart
disease.
A Closer L
k
• Men who ate whole-grain
breakfast cereals had
lower incidence of death
from heart disease.
A Closer L
• Women with high
dietary fiber intake
have a reduced risk of
heart disease.
• Whole-grain foods
reduce risk even
further.
k
A Closer L
k
• Elderly men and women
with higher cereal fiber
intakes were less likely to
suffer a stroke or a
nonfatal heart attack or to
die from heart disease.
The Evidence: Diabetes
• Dietary fiber is important in
prevention and treatment of
diabetes.
A Closer Look
• A high-fiber diet can help
– Lower blood sugar and insulin levels.
– Lower blood cholesterol and
triglycerides.
A Closer Look
• A high-fiber diet can help reduce
your chance of developing
diabetes.
A Closer Look
• People already at risk for
developing diabetes can still
benefit from a high-fiber diet.
• In men and women with impaired
glucose tolerance, risk of diabetes
decreased by lifestyle changes that
included a high-fiber diet.
• “Diets rich in whole-grain foods
and low in fat, saturated fat and
cholesterol may reduce the risk
of some types of cancer.”
• “Fiber-containing grain products,
fruits and vegetables may reduce
the risk of cancer.” (FDA)
The Evidence: Weight Control
• High fiber intake
– Makes you feel full
– Decreases hunger
– Reduces calories
– Results in weight loss!
The Evidence: GI Health
• A high-fiber diet
– Prevents and treats constipation.
– Prevents and manages diverticulosis
and diverticulitis.
High Fiber Foods
• low in fat and calories,
• high in
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vitamins
minerals
antioxidants
phytochemicals
Discover your fiber needs
• Adults need 25-38 grams of fiber
each day.
“Prehistoric man ate 77-120
grams of fiber each day. This is
less than half that amount!”
Track down foods with fiber
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Whole-grain cereals, breads, rice
Beans, peas and lentils
Fruits
Vegetables
Nuts and seeds
Nutrition Facts Panel
Look for
“High in Fiber”
or
“Good Source of
Fiber”
on the package.
Refined or
processed
grains have the
germ and bran
removed, which
also removes
beneficial fiber,
vitamins,
minerals and
phytochemicals.
Whole Grain Breads
• Look for
“whole wheat” or
“whole-wheat flour”
as the 1st ingredient
• Compare brands:
3 grams per slice
100%
Whole
Wheat
Whole Grain Cereals
• 5 or more grams of
fiber per serving.
• Bran flakes, raisin
bran, shredded
wheat, oatmeal
• 100% bran cereals
Change To Whole:
• Brown rice X 6
• Whole-wheat pasta X 2.5
• Popcorn X 8 compared to chips
More Whole Grains
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Whole-wheat bulgur
Whole-wheat couscous
Amaranth
Buckwheat
Millet
Quinoa
Beans, Peas, Lentils
• Best sources @
4-8 grams per ½ cup
• Dried or canned
• Highest in fiber:
– Black beans
– Kidney beans
– Pinto beans
– Lentils
Tracking down: Fruits
• Eat the skin
when you
can!
• Choose the
whole fruit
over juice!
Tracking down: Vegetables
• Fiber content
ranges from 1 g to
more than 4 g per
serving.
• Eat the skin when
you can.
Salads
– Green salads are great
– Add raw veggies to turn a salad into a
high-fiber meal…
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3 cups romaine = 3 g
1/2 cup red pepper = 1.5 g
1/2 cup broccoli = 1.3 g
1/2 cup green peas = 4.4 g
Total fiber = 10.2 g
(40% of your daily need)
Nuts and Seeds
• 1 oz has 1 g to 3 g of fiber
– Sprinkle on salads and
cereals.
– Mix with yogurt.
– Make trail mix with nuts,
seeds, popcorn, whole-grain
cereal and dried fruit.
Let’s Practice
Compare Low Fiber
• Low fiber start:
– 1 cup corn flakes
– 1/2 medium banana
– 1 cup skim milk
– 1 cup orange juice
Total fiber
1g
1.4 g
0g
0g
2.4 g
With High Fiber
• Higher-fiber breakfast:
– Replace corn flakes with raisin bran
– Replace banana with 1 cup sliced
strawberries
– Add 1/4 cup sliced toasted almonds
– Change the orange juice to a whole
orange and save it for a mid-morning
snack
• Total fiber gain of up to 16 g
(8 g)
(4 g)
(3 g)
(3 g)
Improve This Lunch
• Low fiber lunch:
– Turkey sandwich on white bread1 g
– Green salad (mostly lettuce) 2 g
– Applesauce
1.5 g
– Frozen yogurt
0g
Total fiber
4.5 g
Higher-Fiber Lunch
• Replace white bread with
whole-wheat bread
• Green salad with added carrots,
chickpeas and cauliflower
• Change applesauce to
1 medium apple
• Top yogurt with 1/2 cup peaches
• Total fiber gain of up to 15.5 g
(6 g)
(8 g)
(4 g)
(2 g)
Improve This Dinner
• Low fiber dinner:
– Grilled salmon
– 1 cup enriched pasta
– 1 cup cooked broccoli
– Roll with butter
Total fiber
0.0 g
2.4 g
4.5 g
1g
8g
Higher Fiber Dinner
• Keep the grilled salmon
• Replace enriched pasta with
whole-wheat pasta
(6 g)
• Keep broccoli, add more vegetables,
such as 1/2 cup of mushrooms
(6.5 g)
• Choose a whole-grain roll or bread (2 g)
• Total fiber gain of up to 6.5 g
Success Tips
• Eat more meals at home!
• Pack fiber-rich snacks and lunches to take with
you on the go.
• Balance your meals – an evening pizza can be
followed with a higher-fiber breakfast and
lunch.
• Drink plenty of water.
The Hunt for Fiber
A diet rich in whole grains, beans, fruits
and vegetables provides the health
benefits of fiber, plus the power of
vitamins, minerals, antioxidants and
phytochemicals.
Fiber Hunt Review
• Dietary fiber:
– What is it?
– Where is it found?
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What are the health benefits of fiber?
What are your daily fiber needs?
Which foods contain fiber?
Give 3 tips for putting more fiber into
meals.
“The reason most people never
reach their goals is that they
don't define them, or ever
seriously consider them as
believable or achievable.
Winners can tell you where they
are going, what they plan to do
along the way, and who will be
sharing the adventure with
them.”
--Denis Watley