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Fiber for Fitness

Fiber for Fitness “Heart-y” Eating Includes Plenty of Fiber Why Fiber Anyway? Research shows that a diet containing plenty of fiber filled foods may prevent cancer, diabetes, heart disease, and obesity. Fiber is the indigestible portion of a plant. Fiber has no calories.

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Fiber for Fitness

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  1. Fiber for Fitness “Heart-y” Eating Includes Plenty of Fiber

  2. Why Fiber Anyway? • Research shows that a diet containing plenty of fiber filled foods may prevent cancer, diabetes, heart disease, and obesity. • Fiber is the indigestible portion of a plant. • Fiber has no calories. • High fiber/low fat foods are fruits and vegetables. • High fiber diets are great for weight loss because they make you feel full

  3. Insoluble Fiber Does not dissolve in water Provides bulk and substance to stools Soluble Fiber Dissolves in water Grabs onto cholesterol for removal from the body and helps to lower cholesterol levels Two types of Fiber

  4. 1-3 years/19 grams 4-8 years/25 grams 9-13 years/31 grams 14-18 years 36 grams 19-30 years/25 grams 31-50 years/25 grams Over 50/21 grams Dietary Recommendations

  5. Eat whole grain breads and cereals Eat brown rice instead of white rice Add granola or bran to yogurt Eat plenty of raw fruits and vegetables Many pastas are whole grain Eat oatmeal for breakfast Put barley in soups Choose bran muffins Eat dried fruits Feeding a Healthy Heart

  6. Get the Whole Grain Picture • Read labels-Breads, crackers, and cereals high in fiber are made with whole-wheat flour and whole grains. • Breakfast cereal may help promote healthy body weight if it contains at least 3 grams of fiber per serving. Shoot for 5 grams. • When baking, replace 1/3 of the white flour with whole wheat flour to add fiber.

  7. Food Labels

  8. Apples: The Presidential Fruit • A medium-sized apple contains 80 calories and is a good source of potassium & fiber • The fiber in apples provides heart health and colon cancer prevention benefits at the same time. • Eating apples may not make you president, but your body will be singing “Here Comes the Chief”.

  9. Fill up on fiber and nutrition • Remember to drink plenty of fluids when you increase fiber in your diet. • Too much fiberor increasing fiber in the diet too quickly may cause physical discomfort.

  10. Cereal Smarts • Cereal provides a wide variety of nutrients and many are high in fiber. • Each serving of cereal should provide at least 5 grams of fiber. • Your cereal can be hot or cold, with fruit or not, with milk or not.

  11. Where is the Fiber hiding? • Fruits • Vegetables • Dried Beans • Wheat bran • Seeds • Popcorn • Brown Rice • Whole grain products • Oatmeal, barley, rye

  12. Bulk up with Fiber • Give your body a workout. Eat foods with fiber.

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