Transcript Dietary fibre and water foundation

Dietary fibre and water
(Foundation)
© BRITISH NUTRITION FOUNDATION 2013
Learning objectives
• To understand the functions
and sources of dietary fibre.
• To know the benefits of
dietary fibre.
• To understand the functions
and sources of water.
• To understand the principles
of water balance.
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Dietary fibre
Dietary fibre is a type of
carbohydrate found
exclusively in plants.
Unlike other types of
carbohydrate, it is not
absorbed in the small intestine
to provide energy. However, it
is fermented by the bacteria in
the colon (large intestine) and
provides a small amount of
energy.
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Sources of dietary fibre
Dietary fibre is found in plant
foods, such as:
• wholegrain cereals and
cereal products;
• oats;
• beans;
• lentils;
• fruit and vegetables;
• nuts and seeds.
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Fibre in the diet
Dietary fibre helps to:
• prevent constipation;
• increase the feeling of fullness
and control energy intake;
• reduce blood cholesterol
levels.
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How much fibre do we need?
Most people do not eat
enough dietary fibre.
The recommended average
intake for dietary fibre is 18g
per day for adults. Children
need proportionately less.
Did you know?
A diet rich in dietary fibre is
usually lower in fat and
contains more starchy foods,
fruit and vegetables.
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Can you think of ways to increase fibre in your
diet?
Here are some ideas.
Eat a bowl of wholegrain cereal in the morning
with a handful of dried fruit.
Switch from white to wholemeal or granary
bread.
Add oats to fruit crumble toppings.
Serve a side salad with a sandwich or pasta dish.
Add beans and pulses to casseroles and soups.
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Water
Our body is nearly two-thirds
water, so drinking enough fluid
to stay hydrated is very
important.
Water is essential for life and it is
very important to get the right
amount of fluid to be healthy.
Did you know?
Humans can survive for a few
weeks without food, but they
cannot go without fluids for
more than two to three days.
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Water in the diet
Water is the major component of
body fluid and has many functions
in the body:
• it acts as a lubricant for joints and
eyes;
• it is the main component of
saliva;
• it helps get rid of waste;
• it helps regulate body
temperature.
The body loses water all the time,
when we go to the toilet, from
sweat and also evaporation from
skin. If we do not consume enough
water, we become dehydrated.
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Sources of water
Water is provided by food and
drinks.
It has been estimated that
roughly 20% of water
consumed is from food (e.g.
soups, yogurt, fruit and
vegetables), while 80% is from
drinks (water, milk and fruit
juice).
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How much water do we need?
The amount of water and other
fluids that we need to drink
each day varies from person to
person.
On average, we are
recommended to drink 6 to 8
glasses of fluid a day to
prevent dehydration, more
when the weather is hot or
when we are active.
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Question
True or false?
Dietary fibre is not digested in
the small intestine.
True
False
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True. Dietary fibre is not
digested in the small intestine
but may be fermented in the
colon.
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Next
question
Question
True or false?
Dietary fibre is found in plant
foods only.
True
False
© BRITISH NUTRITION FOUNDATION 2013
True. Dietary fibre is a type of
carbohydrate found
exclusively in plants.
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Next
question
Question
True or false?
Water is provided by drinks
only.
True
False
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False. Water is provided by
both food and drinks.
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Next
question
Question
On average, how much water
should we drink each day?
2-4 glasses/ day
4-6 glasses/ day
6-8 glasses/ day
8-10 glasses/ day
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Wrong answer.
Try again
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The end
Correct answer.
The end
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British Nutrition Foundation
Imperial House
15-19 Kingsway
London WC2B 6UN
Telephone: 020 7557 7930
Email: [email protected]
Web: www.nutrition.org.uk www.foodafactoflife.org.uk
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