Fiber FitFiber Fit

Developed by Anja Leefeldt, RD, CNSD

OutlineOutlineWhat is dietary fiber?What is dietary fiber?Why should you learn about fiber?Why should you learn about fiber?How much do you need?How much do you need?Where can you get it?Where can you get it?Learning how to read…food labelsLearning how to read…food labelsSneaking fiber into your dietSneaking fiber into your dietSample Meal PlanSample Meal PlanRecipesRecipes

What is dietary fiber?What is dietary fiber?Fiber is the part of plant foods that Fiber is the part of plant foods that your body can’t digestyour body can’t digestThere are 2 types of fiber: soluble There are 2 types of fiber: soluble and insolubleand insoluble– Soluble fiber dissolves in water and Soluble fiber dissolves in water and

forms a gel. forms a gel. – Insoluble fiber is sometimes called Insoluble fiber is sometimes called

“roughage”. This type speeds up how “roughage”. This type speeds up how quickly the food you eat travels through quickly the food you eat travels through your stomach and intestines.your stomach and intestines.

Foods that are high in fiber can help prevent many diseases and make you look, feel and perform at your best.

Soluble fiber can attach itself to cholesterol in your blood and take it away to theliver. This may help lower your risk of getting heart disease. Since soluble fiber swells with water, it can help make you feel full longer. Research has shown thatpeople who eat enough fiber tend to have a healthier body weight than people who don’t get enough fiber in the foods they eat. Soluble fiber also helps control how much sugar is in your blood and help prevent diabetes.

Insoluble fiber helps prevent intestinal problems like constipation, diverticulosis,hemorrhoids and certain types of cancers.

Why should you learn about fiber?Why should you learn about fiber?

How much fiber do you need?

It’s simple! Just add 5 to your age.

For example, if you are 13 years old: 13 + 5 = 18

This means you should try to eat 18 grams of fiber every day

Where can you find fiber?Where can you find fiber?

Click here to find a listing of how much fiber is in the foods

you eat

Fruits Vegetables Legumes Whole-grain products

Food LabelsFood LabelsPackaged foods are required to list Packaged foods are required to list nutrition information. This includes the nutrition information. This includes the amount of fiber that is in 1 serving of the amount of fiber that is in 1 serving of the food.food.

Fresh fruits and vegetables are not Fresh fruits and vegetables are not labeled, but frozen fruits and vegetables, labeled, but frozen fruits and vegetables, as well as crackers, breads and cereals as well as crackers, breads and cereals must be labeledmust be labeled

Click Click herehere to learn how to read food labels to learn how to read food labels

Sneaking fiber into your dietSneaking fiber into your dietChoose whole wheat bread instead of white Choose whole wheat bread instead of white bread. Some breads are darkened with caramel bread. Some breads are darkened with caramel color to make them look healthier. Check the color to make them look healthier. Check the Nutrition Facts label to make sure each slice Nutrition Facts label to make sure each slice contains 2-3 gm of fiber.contains 2-3 gm of fiber.Choose an actual piece of fruit instead of juiceChoose an actual piece of fruit instead of juiceAdd chickpeas or other beans to your saladAdd chickpeas or other beans to your saladSnack on cut-up fruits and vegetables or popcornSnack on cut-up fruits and vegetables or popcornEat fruits for dessertEat fruits for dessertChoose whole-grain cereals such as Cheerios®, Choose whole-grain cereals such as Cheerios®, granola or raisin bran granola or raisin bran Top yogurt with low-fat granola or other high-fiber Top yogurt with low-fat granola or other high-fiber cerealscereals

Slow and steady wins the Slow and steady wins the racerace

If you’re not used to eating a lot of fiber, you may If you’re not used to eating a lot of fiber, you may experience gas or bloating if you suddenly experience gas or bloating if you suddenly increase your fiber intakeincrease your fiber intakeTo avoid this discomfort, only add one high-fiber To avoid this discomfort, only add one high-fiber item every few days. For example, if you try item every few days. For example, if you try whole wheat bread tomorrow, wait for a few days whole wheat bread tomorrow, wait for a few days before switching to a high-fiber cereal.before switching to a high-fiber cereal.Make sure you drink at least 6-8 glasses of fluids Make sure you drink at least 6-8 glasses of fluids every day because fiber pulls water into your every day because fiber pulls water into your intestines. If you don’t drink enough, fiber could intestines. If you don’t drink enough, fiber could actually constipate you.actually constipate you.

Sample Meal Plan

• Breakfast– 1 cup Cheerios– 1 cup skim milk– 1/2 cup berries– 1 tsp. margarine

• Lunch– Sandwich with turkey,

lettuce, tomato, peppers, onions on whole-grain bread

– 1 apple– water

• Dinner– Grilled chicken breast– 1 baked potato with light

sour cream and margarine– 1/2 cup broccoli– water

• Snack– 1 cup yogurt

Item in pink = good source of fiber

Total : about 20 grams of fiber

To find delicious recipes using fruits, vegetables, or whole grains, click here. You can search by ingredient or by recipe name.

Quick Fix?Quick Fix?

Fiber pills contain only fiber. However, fruits, vegetables and whole grains contain many vitamins, minerals and other substances that help keep you healthy.

The Breakfast of ChampionsThe Breakfast of Champions

or

Oatmeal with milk and fresh strawberries

White bread with butter, strawberry

preserves and orange juice

Click on the breakfast that contains the higher

amount of fiber.

Congratulations!!!

You are fiber-fit!

White bread only has about 1/3 of the fiber that whole-grain bread does. Strawberries are a good

source of fiber, but by the time they are processed into jam, they lose much of their fiber.