1. Dietary Fiber

2. Fiber Fiber: tough, fibrous cell walls of plants Human digestive enzymes can not break down fiber, so it passes through the digestive system unchanged Most fiber is not considered a source of energy

3. Dietary Fiber Helps digestive system work properly Helps protect body from heart disease and cancer Fiber in foods: Only in plant sources – Fruits – Vegetables – Whole grain products – Nuts, seeds, and dry beans – Peas and lentils

4. Fiber 1.The average American does not get enough FIBER in their diets. 2.The National Cancer Institute recommends that the average person gets 20-35 GRAMS of fiber every day.

5. 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. 5.Benefits of fiber include a lowered risk of DIVERTICULITUS, HEMORRHOIDS and COLON or RECTAL CANCER.

6. 6. The two types of fiber and the main functions they perform:

7. 7.Fiber only comes from PLANT food sources. You CANNOT get fiber from animal food sources. 8.Foods that are high in fiber include: Fruits and Veggies (Especially the Skins!) Whole Grains Legumes/Beans Bran 9.Ways to increase fiber in the diet include: Add Whole Grains (At least 3 oz. per day) Use Whole Wheat Flour Eat the Skins of Fruits and Vegetables

8. 10. 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

9. 11.When a product claims that it is “Whole Wheat” or “Whole Grain”, it must use the ENTIRE wheat kernel, or ALL THREE parts. 12.Other products, like white bread and white rice, usually only use the ENDOSPERM, which is the LEAST beneficial part of the wheat kernel. 13.ENRICHED: some of the nutrients that were lost in processing are added back into the product. 14.FORTIFIED: 10% more of the Daily Value for the nutrient is being added.

10. Fiber Quantities FruitsServing size Total fiber (grams)* Raspberries1 cup8.0 Pear, with skin1 medium5.5 Apple, with skin1 medium4.4 Banana1 medium3.1 Orange1 medium3.1 Strawberries (halves)1 cup3.0 Figs, dried2 medium1.6 Raisins1 ounce (60 raisins) 1.0 Grains, cereal and pastaServing size Total fiber (grams)* Spaghetti, whole-wheat, cooked 1 cup6.3 Barley, pearled, cooked1 cup6.0 Bran flakes3/4 cup5.5 Oat bran muffin1 medium5.2 Oatmeal, instant, cooked1 cup4.0 Popcorn, air-popped3 cups3.6 Brown rice, cooked1 cup3.5 Bread, rye1 slice1.9 Bread, whole-wheat1 slice1.9

11. Fiber Quantities Legumes, nuts and seedsServing size Total fiber (grams)* Split peas, boiled1 cup16.3 Lentils, boiled1 cup15.6 Black beans, boiled1 cup15.0 Lima beans, boiled1 cup13.2 Baked beans, vegetarian, canned, cooked 1 cup10.4 Almonds1 ounce (23 nuts) 3.5 Pistachio nuts1 ounce (49 nuts) 2.9 Pecans1 ounce (19 halves) 2.7 VegetablesServing size Total fiber (grams)* Artichoke, boiled1 medium10.3 Green peas, boiled1 cup8.8 Broccoli, boiled1 cup5.1 Turnip greens, boiled1 cup5.0 Brussels sprouts, boiled1 cup4.1 Sweet corn, boiled1 cup3.6 Potato, with skin, baked1 small2.9 Tomato paste, canned1/4 cup2.7 Carrot, raw1 medium1.7