1.  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)

2. Fiber

3.  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

4.  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.

5.  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

6. 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.

7. 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.

8. 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

9. 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.

10. 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.

11. 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.

12. 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.

13. 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.

14.  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