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Published byRebecca Carr Modified over 9 years ago
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Fiber – The Hidden Treasure The University of Georgia Cooperative Extension Service
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Fiber-Rich Foods Are Helpful in Weight Loss Typically low in fat and calories Take longer to chew so may eat slower and less food Digest slower so feel full longer
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There are two types of fiber Soluble fiber can help lower your cholesterol - Found in oat bran, apples, pears and dried beans or peas Insoluble fiber promotes regularity and helps prevent constipation - Found in whole wheat breads, cereals, wheat bran and most vegetables
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High-Fiber Foods High-fiber foods are a good source of nutrients, such as complex carbohydrates, vitamins and minerals
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The Food Guide Pyramid Can Help Plan a Higher Fiber Diet Whole Grains are the base – 6 to 11 servings/day depending on calorie level Fruits and Vegetables are next – 5 to 9 servings a day
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Wheat Bread is Not Whole Wheat Bread First ingredient - whole wheat flour or stone ground whole wheat flour Whole wheat bread has 1.5 to 2 grams of fiber per slice
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Fiber Recommendations 25 to 30 grams a day– most people eat only half this amount Increase fiber intake gradually Drink more water and fluids – 8 to 12 cups daily To work well, fiber must absorb fluid
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Fiber Check List Eat 5 fruits and vegetables – unpeeled if possible Boost your intake of whole grain bread Use whole grain cereals and pasta Substitute beans and peas for meat
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Take Home Message Fiber helps with weight control and regularity Gradually increase to 25-25 grams per day Increase fluids as you increase fiber Enjoy more fruit, vegetables, and whole grains
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