1. Nutrition

2. Fiber Is a type of carbohydrate; Is found in foods from plants; Can be “soluble” or “insoluble”

3. There are _______ types of dietary fiber: ______________ fiber: partially dissolves in water –Has been shown to lower cholesterol (a fat- like substance that is bad for your heart) two Soluble ________________________ fiber: does not dissolve in water, which is why it can help move the food through your digestive system.

4. 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

5. 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

6. 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). Now let’s figure out how you can get fiber in your diet!

7. At Breakfast Have a bowl of oatmeal (remember, not too much sugar!) Choose whole-grain cereals that list “whole- grain” 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.

8. 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.

9. 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.