FIBER - University of Connecticut · Ways to Add Fiber to Your Diet • Add sliced fresh fruit to...
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Ways to Add Fiber to Your Diet • Add sliced fresh fruit to cereal, yogurt or cottage cheese. Use fresh fruit slices instead of jelly on peanut butter sandwiches. • Use whole wheat or rye bread in place of white bread. Choose whole grain crackers in place of saltines or snack crackers. • Use fresh fruit and vegetables every day. Instead of potato chips, try raw broccoli, cauliflower, carrots and green pepper with dips. Fresh fruit in season is a great snack or dessert. • Use more beans and peas in meals. Try split pea or lentil soup, brown rice and beans, or chili. Use cooked or canned dried beans in salads and casseroles. • Use whole wheat flour in place of all or part of the white flour in recipes. • Choose whole grain cereals for breakfast in place of refined, sugary cereals. • Eat potatoes with the skin. • When you cook vegetables, steam or stir fry until tender but still crisp. • Use sunflower seeds, sesame seeds or wheat germ for toppings on casseroles or to add to baked goods such as quick breads and cookies. Use them when you make meatloaf, and use rolled oats in place of bread crumbs. WHOLE WHEAT CRACKERS WHOLE WHEAT FLOUR FIBER What is Fiber? Fiber is the part of plants that the body cannot digest easily. Fiber is found in fruits, vegetables, grains, nuts, seeds, dried beans, split peas and lentils. There is no dietary fiber in meat or dairy products. Fiber includes the cell walls of plants (cellulose) and other substances found in plants such as pectin and gums. Fiber is important for health. A high fiber diet may lower your risks for certain cancers, heart disease and even obesity. The diets of most Americans contain, on the average, about 10 grams of fiber. Try to choose foods that will add up to 20 to 30 grams of fiber per day. Use the chart inside to help you figure the amount of fiber in foods. Remember that a diet too high in fiber (more than 35 grams per day) is not recommended. Fiber is the same as other nutrients– some is needed but too little or too much can unbalance your diet. COOPERATIVE EXTENSION SYSTEM College of Agriculture and Natural Resources Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Kirklyn M. Kerr, Director, Cooperative Extension System, University of Connecticut, Storrs. The Connecticut Cooperative Extension System is an equal opportunity employer and program provider. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, Room 326-W, Whitten Building, Stop Code 9410, 1400 Independence Avenue, SW, Washington, DC 20250-9410 or call 202-720-5964. FIBER
Transcript of FIBER - University of Connecticut · Ways to Add Fiber to Your Diet • Add sliced fresh fruit to...
Wa
ys t
o A
dd
Fib
er
to Y
ou
r D
iet
• A
dd sl
iced
fres
h fru
it to
cer
eal,
yogu
rt o
r co
ttag
e ch
eese
. U
se fr
esh
fruit
slice
s ins
tead
of
jelly
on
pean
ut b
utte
r san
dwic
hes.
• U
se w
hole
whe
at o
r rye
bre
ad in
pla
ce o
f w
hite
bre
ad.
Cho
ose
who
le g
rain
cra
cker
s in
pla
ce o
f sal
tines
or s
nack
cra
cker
s.
• U
se fr
esh
fruit
and
vege
tabl
es e
very
day
. In
stea
d of
pot
ato
chip
s, tr
y ra
w b
rocc
oli,
caul
iflow
er, c
arro
ts a
nd g
reen
pep
per w
ith d
ips.
Fres
h fru
it in
seas
on is
a g
reat
snac
k or
des
sert
.
• U
se m
ore
bean
s and
pea
s in
mea
ls. T
ry sp
lit p
ea o
r len
tilso
up, b
row
n ric
e an
d be
ans,
or c
hili.
Use
coo
ked
orca
nned
drie
d be
ans i
n sa
lads
and
cas
sero
les.
• U
se w
hole
whe
at fl
our i
n pl
ace
of a
ll or
pa
rt o
f the
whi
te fl
our i
n re
cipe
s.
• C
hoos
e w
hole
gra
in c
erea
ls fo
r bre
akfa
st
in p
lace
of r
efine
d, su
gary
cer
eals.
• Ea
t pot
atoe
s with
the
skin
.
• W
hen
you
cook
veg
etab
les,
stea
m o
r st
ir fry
unt
il te
nder
but
still
cris
p.
• U
se su
nflow
er se
eds,
sesa
me
seed
s or w
heat
ger
m fo
r to
ppin
gs o
n ca
sser
oles
or t
o ad
d to
bak
ed
good
s suc
h as
qui
ck b
read
s and
coo
kies
. U
se th
em w
hen
you
mak
e m
eatlo
af,
and
use
rolle
d oa
ts in
pla
ce o
f br
ead
crum
bs.
WH
OLE
WH
EAT
CR
AC
KE
RS
WH
OLE
WH
EAT
FLO
UR
FIB
ER
Wh
at
is F
ibe
r?Fi
ber i
s the
par
t of p
lant
s tha
t the
bod
y ca
nnot
dig
est e
asily
.Fi
ber i
s fou
nd in
frui
ts, v
eget
able
s, gr
ains
, nut
s, se
eds,
drie
dbe
ans,
split
pea
s and
lent
ils.
The
re is
no
diet
ary
fiber
inm
eat o
r dai
ry p
rodu
cts.
Fibe
r inc
lude
sth
e ce
ll w
alls
of p
lant
s (c
ellu
lose
) an
dot
her s
ubst
ance
sfo
und
in p
lant
ssu
ch a
s pec
tinan
d gu
ms.
Fibe
r is i
mpo
rtan
t for
hea
lth.
A h
igh
fiber
die
t may
low
eryo
ur ri
sks f
or c
erta
in c
ance
rs, h
eart
dise
ase
and
even
obe
sity.
The
die
ts o
f mos
t Am
eric
ans c
onta
in, o
n th
e av
erag
e, a
bout
10 g
ram
s of fi
ber.
Try
to c
hoos
e fo
ods t
hat w
ill a
dd u
p to
20
to 3
0 gr
ams o
f fibe
r per
day
. U
se th
e ch
art i
nsid
e to
hel
p yo
ufig
ure
the
amou
nt o
f fibe
r in
food
s. R
emem
ber t
hat a
die
tto
o hi
gh in
fibe
r (m
ore
than
35
gram
s per
day
)is
not r
ecom
men
ded.
Fibe
r is t
he sa
me
asot
her n
utrie
nts–
so
me
is ne
eded
but
too
little
or t
oo m
uch
can
unba
lanc
e yo
ur d
iet.
CO
OPE
RAT
IVE
EX
TE
NSI
ON
SY
STE
MC
olle
ge o
f Agr
icul
ture
and
Nat
ural
Res
ourc
es
Issu
ed in
furt
hera
nce
of C
oope
rativ
e E
xten
sion
wor
k, A
cts
of M
ay 8
and
June
30,
1914
, in
coop
erat
ion
with
the
U.S
. Dep
artm
ent o
f Agr
icul
ture
, Kirk
lyn
M. K
err,
Dire
ctor
, Coo
pera
tive
Ext
ensio
n Sy
stem
, Uni
vers
ity o
f Con
nect
icut
, Sto
rrs.
The
Con
nect
icut
Coo
pera
tive
Ext
ensio
n Sy
stem
is a
n eq
ual o
ppor
tuni
ty e
mpl
oyer
and
prog
ram
pro
vide
r. To
file
a c
ompl
aint
of d
iscrim
inat
ion,
writ
e U
SDA
, Dire
ctor
, Offi
ceof
Civ
il R
ight
s, R
oom
326
-W, W
hitt
en B
uild
ing,
Sto
p C
ode
9410
, 140
0In
depe
nden
ce A
venu
e, S
W, W
ashi
ngto
n, D
C 2
0250
-941
0 or
cal
l 202
-720
-596
4.
FIB
ER
Mos
t peo
ple
in th
e U
nite
d St
ates
do
not e
at e
noug
h fib
er fo
r hea
lth.
To g
et y
our fi
ber s
core
up
to 2
0 or
30
gram
s of fi
ber p
er d
ay, t
ry e
atin
gm
ore
fresh
frui
ts a
nd v
eget
able
s, w
hole
gra
ins,
drie
d be
ans,
split
pea
s,an
d le
ntils
. M
eats
and
dai
ry p
rodu
cts d
o no
t con
tain
fibe
r. R
emem
ber
that
mor
e th
an 3
5 gr
ams o
f fibe
r per
day
is to
o m
uch
for m
ost p
eopl
e.
WH
AT
’S Y
OU
R
FIB
ER
SC
OR
E?
Eat
up t
o 20
or
30 g
ram
sof
fibe
r ea
ch d
ay.
100%
Bra
n C
erea
ls, 1
oun
ceC
ooke
d or
Can
ned
Dri
ed B
eans
(ki
dney
,pi
nto,
gar
banz
o, n
avy)
, 1/2
cup
Veg
etar
ian
Bak
ed B
eans
, 1/2
cup
Bak
ed P
otat
o w
ith S
kin,
one
Bra
n Fl
akes
with
Rai
sins
, 3/4
cup
Dri
ed F
igs
or P
rune
s, 1
/4 c
upFr
esh
Pear
, one
Who
le W
heat
Pas
ta, 1
cup
coo
ked
Lent
ils, 1
/2 c
up c
ooke
d
Whe
atge
rm, 1
/4 c
upO
rang
e, o
neC
ooke
d O
atm
eal,
3/4
cup
App
le w
ith S
kin,
one
Coo
ked
Swee
tpot
ato,
1/2
cup
Coo
ked
Cor
n or
Gre
en P
eas,
1/2
cup
Win
ter
Squa
sh, 1
/2 c
upSh
redd
ed W
heat
, 1 b
iscui
tSu
nflow
er S
eeds
, 1/4
cup
Raw
Car
rot,
1 ca
rrot
Reg
ular
Spa
ghet
ti or
M
acar
oni,
1 cu
p co
oked
Toas
ted
Oat
Cer
eal,
1 cu
pB
rocc
oli,
1/2
cup
cook
edG
reen
Bea
ns, 1
/2 c
up c
ooke
d
Spin
ach,
1/2
cup
coo
ked
Stra
wbe
rrie
s, 1
/2 c
up fr
esh
Pean
ut B
utte
r, 2
Tabl
espo
ons
Who
le W
heat
, Oat
or
Rye
Bre
ad, 1
slice
Ban
ana,
1 m
ediu
mB
row
n R
ice,
1/2
cup
coo
ked
Tom
ato,
1 ra
wC
abba
ge, 1
/2 c
up ra
wPl
ain
Bag
el, o
nePo
pcor
n, p
lain
, 1 c
up
Gra
pefr
uit,
1/2
Gre
en P
eppe
r, 1/
2 ra
w p
eppe
rC
orn
Flak
es, 1
cup
Gra
pe J
uice
, 1/2
cup
Rom
aine
Let
tuce
, 1/2
cup
Whi
te B
read
, 1 sl
iceW
hite
Ric
e, 1
/2 c
up c
ooke
dO
rang
e Ju
ice,
3/4
cup
Cri
spy
Ric
e C
erea
l, 1
cup
App
le J
uice
, 3/4
cup
Iceb
erg
Lett
uce,
1/2
cup
Salti
nes
or G
raha
m C
rack
ers,
2
crac
kers
7 to
10
Gra
ms
per
serv
ing
4 to
6.9
Gra
ms
per
serv
ing
3 to
3.9
Gra
ms
per
serv
ing
2 to
2.9
Gra
ms
per
serv
ing
1 to
1.9
Gra
ms
per
serv
ing
0.5
to 0
.9 G
ram
spe
r se
rvin
g
Less
tha
n 0.
5 G
ram
spe
r se
rvin
g
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