Transcript Nutrition

Nutrition
Fiber
• Is a type of carbohydrate;
• Is found in foods from plants;
• Can be “soluble” or “insoluble”
two types of dietary
There are _______
fiber:
Soluble
• ______________
fiber: partially dissolves
in water
– Has been shown to lower cholesterol (a fatlike substance that is bad for your heart)
fiber: does not dissolve
in water, which is why it can help move
the food through your digestive system.
________________________
Great sources of fiber
• Whole-grain breads and cereals
• Fruits like apples, oranges, bananas,
berries, prunes, and pears
• Green peas
• Legumes (dried peas and beans, like
lentils, split peas, soy, etc.)
• almonds
Here’s how some “fiber-friendly”
food stack up:
• ½ cup cooked navy beans has 9.5 grams
of fiber
• ½ cup lima beans has 6.6 grams of fiber
• 1 medium sweet potato with peel has 4.6
grams of fiber
• 1 whole-wheat English muffin has 4.4
grams of fiber
• 1 medium apple with skin has 3.3 grams of
fiber
How much fiber should you have?
• An easy way to figure out how much fiber
you should have is to follow the “age + 5”
rule.
– If you are 14, you need at least 19 grams of
fiber every day (14 + 5 = 19).
At Breakfast
• Have a bowl of oatmeal (remember, not too
much sugar!)
• Choose whole-grain cereals that list “wholegrain” or “oats” as one of the first few
ingredients;
• Eat apples, oranges, berries, or bananas;
• Add almonds to the top of yogurt
• Enjoy whole-grain bagels or English muffins,
bran muffins, instead of white toast.
At Lunch or Dinner
• Make sandwiches with whole-grain breads;
• Make a fiber-rich sandwich with whole-grain bread, peanut butter,
and bananas;
• Use whole-grain pastas;
• Use brown or wild rice instead of white rice; add beans (kidney,
black, navy, and pinto) to rice dishes for even more fiber;
• Use whole-grain tortillas to make tacos, burritos or wraps;
• Add lentils or whole-grain barley to favorite soups;
• Add a little bran or oatmeal to meatloaf, burgers or meatballs;
• Sweet potatoes, with skins, are great for fiber (and many other
nutrients!)
• Take fresh fruit when you pack a lunch. Pears, apples, bananas,
oranges, or berries are all high in fiber.
For Snacks or Treats
• Bake cookies or muffins with w.g. flour. Add raisins, berries,
bananas or chopped or pureed apples for even more fiber;
• All bran to baked goods like cookies and muffins;
• Top whole-wheat crackers with peanut butter or low-fat cheese;
• Enjoy popcorn (easy on the butter and salt!);
• Top ice cream, frozen yogurt or regular yogurt with w.g. cereal,
berries, or almoonds;
• Try apples with peanut butter;
• Enjoy a fruit salad; add some nuts for extra crunch and nutrition;
• Make low0fat breads, muffins, and cookies with canned pumpkin;
• Leave the skins on fruits and veggies (wash them first, of course!);
• Eat whole fruits instead of drinking fruit juices.
• Snack on raw vegetables instead of chips, crackers, or candy.