good morning! 9/25/13
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Today’s Agenda:◦ FCCLA – Deadline FRIDAY!!◦ Finish Nutrients◦ Start Fiber◦ Handout◦ Video – Good Eats◦ Create Poster
Next Class:◦ Water and Carbohydrates
Next Week:◦ Quickbreads (Banana or Pumpkin Bread)
Good Morning! 9/25/13
Fiber
An important nutrient with countless health benefits.
Found in plant foods, fiber is a carbohydrate that is not digested by the body.
Eating fiber has been shown to lower cholesterol, normalize blood glucose, and alleviate constipation
Fiber
Emerging research points to fiber’s role in lowering risk for heart disease and diabetes.
Increasing your fiber can aid in weight loss
Fiber-rich meals are digested more slowly and make you feel fuller longer.
Body Benefits
Increasing fiber consumption today result in long-term health benefits
Add fiber while adding flavor and variety to diet.
10 easy ways to add fiber to your diet
Fiber
1.Choose a wide variety of fiber sources
Plant foods provide two types of fiber: Soluble fiber (which increases the feeling of
fullness) Insoluble fiber (which aids the digestive system
and promotes regularity) Peas, beans, oats, and fruits are the best
sources of soluble fiber Whole grains and vegetables provide insoluble
fiber.
Variety!
2. Add fiber to your diet gradually Most people eat less than recommended 25
to 38 grams of fiber / day Make changes in diet Increase fiber gradually to prevent gas and
bloating Allow your gastrointestinal tract time to
adjust.
Take it slow…
3. Pick whole grain foods over refined carbohydrates
Whole grain foods are a natural source of dietary fiber.
Whole grains retain the kernel’s fiber-rich outer shell, known as bran.
Whole grains also supply an important source of vitamins, minerals, and antioxidants.
To identify whole grains, look for these ingredients on labels:
Whole wheat, Barley, Oats, Rye, Brown rice, Buckwheat, Millet, Oatmeal
Whole instead of processed
4.Begin your day with a fiber boost Breakfast is the most important meal of the
day Start your day with right kind of fuel Choose breakfast cereals with at least 3
grams of fiber per serving Opt for whole wheat toast Grab a handful of fiber-rich fruits.
Start with Breakfast
5.Pick high-fiber snacks when midday munchies hit
Avoid high-calorie, high-fat and low-fiber options (vending machine)
Prepack fiber-rich snacks - whole grain crackers, mixed nuts, and dried figs or apricots or fruits.
Popcorn — a whole grain — is another high-fiber snack.
Healthy snacking
6. Add fresh fruit to every meal Add to cereal Eat as a snack Enjoy as a simple dessert Fresh fruit is a sweet way to add fiber to
your diet. The fruits highest in fiber include apples
(with skin), pears, oranges, and strawberries.
Fruit
7. Load up on legumes
High-fiber legumes including beans, peas, and lentils are best sources of fiber
Add one serving to your day by incorporating legumes into salads, soups, and casseroles, or puree them to make a delicious dip.
Legumes
8. Explore the globe
American food tends to be lower in fiber than other ethnic cuisines.
Take your taste buds on an adventure and add fiber to your diet by dining on Mexican, Middle Eastern, and Mediterranean fare. Tasty options include black bean burritos, hummus, tabouli, spicy bean salads, and whole wheat couscous.
Venture out…
With your group, create a poster educating people about the benefits of carbohydrates and fiber
Use pictures, words, jokes, cartoons, etc. Decide on an age group before you start
◦ Could be small children (elementary school age)◦ Elderly◦ Teenagers◦ Busy adults
Spread the word…
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