Fiber
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Transcript of Fiber
Medico Media
Fiber
Created By : Dr. Meena Shah
It’s 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
Fiber
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.
Fiber
Increasing fiber consumption today result in long-term health benefits
Adding fiber to your diet - 10 easy steps to increase your fiber
Add fiber while adding flavor and variety to diet.
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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.
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2. Take it slow
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.
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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
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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.
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5.Pick high-fiber snacks when midday
munchies hit Avoid high-calorie, high-fat and low-fiber
options Prepack fiber-rich snacks. Which may include whole grain crackers,
mixed nuts, and dried figs or apricots or fruits.
Popcorn — a whole grain — is another high-fiber snack.
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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.
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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.
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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.
Fiber