2. Our bodies natural plumbing system!

3. Non energy Producing Nutrient  Vitamins  Minerals  FIBER  Water Energy Producing Carbohydrates Protein Fat

4. DAILY FIBER NEEDS 1. Due to the large amount of processed foods that many people eat, most Americans get only about 8-12 grams of fiber daily. 2. recommends a minimum of 20-35 grams daily.

5. 3) Two other common names for fiber are: ROUGHAGE or CELLULOSE. Roughage Cellulose Insoluble Pectin Soluble Binds to water during digestion, causing food to move more slowly and making you feel full longer Adds bulk to your stool, promoting rapid cleaning of your body

6. 4) Fiber is important because it attracts WATER to the INTESTINES and helps move food through our systems faster. You have to have water along with fiber or it is not as effective.

7. 5.Fiber aids in digestion, which can lower your risk of: DIVERTICULITUS- Inflammation of the intestines Hemorrhoids Colon or rectal cancer.

8. HEALTH BENEFITS OF FIBER  regulates blood sugar  helps prevent diabetes  keeps you full longer aiding in weight control  lowers risk of heart disease

9. 6. List the two types of fiber and the main functions they perform: 7. Cellulose is insoluble, or non-digestible.

10. In other words….

11. You can learn a lot about your diet by your #2 http://www.doctoroz.com/videos/poop-primer

12. 8. Fiber only comes from PLANT food sources (Grains, Fruits & Vegetables). You CANNOT get fiber from animal food sources.

13. 9. Foods that are high in fiber include: Fruits and Veggies (Especially the Skins!) Whole Grains Legumes/Beans Bran Food ItemAmount of Fiber they have BEANS4-8 grams in ½ cup BROWN RICE3 grams in 1 cup FRUITS w/ SKIN4 grams HIGH FIBER CEREALAs much as 10 grams, check the label GREEN PEAS4 grams in ½ cup

14. 10. Ways to increase fiber in the diet include: Make Half Your Grains Whole grains Use Whole Wheat Flour Eat the Skins Incorporate vegetables into dishes Add supplements, like BenaFiber

15. 11. Label the Wheat Kernel below: A.__ENDOSPERM___ Provides: Starch Protein B.__GERM___ Provides: Unsaturated Fatty Acids “B” Vitamins Vitamin E Iron Zinc Other Trace Minerals C.__Bran___ Provides: Fiber Vitamins Minerals

16. 12. The MOST beneficial part of the wheat kernel is the: WHOLE GRAIN! 13. The LEAST beneficial part of the wheat kernel is the: Endosperm

17. 14. When a product claims that it is “Whole Wheat” or “Whole Grain”, it must use the ENTIRE wheat kernel, or ALL THREE parts. 15. Other products, like white bread and rice, usually only use the ENDOSPERM, which is the LEAST beneficial part of the wheat kernel.

18. REFINED GRAINS When grains are refined, or processed, the germ and the bran are removed. The result is white flour, a refined grain made from only the endosperm. Refined grains are also known as ENRICHED meaning the vitamins that are lost during processing are added back in.

19. 16. ENRICHED: some of the nutrients that were lost in processing are added back into the product. 17. FORTIFIED: 10% more of the Daily Value for the nutrient is being added.

20. Which rice would have the most nutrients?  Brown  White  Minute

21. How do I know how much fiber there is on box items? BROWN MINUTE VS

22.  Check the label! How do I know how much fiber there is on box items?

23. CAN YOU PLAN A MENU MEETING YOUR DAILY FIBER NEEDS?