Fiber
Upcoming SlideShare
Loading in...5
×
 

Fiber

on

  • 630 views

 

Statistics

Views

Total Views
630
Views on SlideShare
628
Embed Views
2

Actions

Likes
0
Downloads
28
Comments
0

2 Embeds 2

http://framingham.blackboard.com 1
http://pinitly.com 1

Accessibility

Upload Details

Uploaded via as Microsoft PowerPoint

Usage Rights

© All Rights Reserved

Report content

Flagged as inappropriate Flag as inappropriate
Flag as inappropriate

Select your reason for flagging this presentation as inappropriate.

Cancel
  • Full Name Full Name Comment goes here.
    Are you sure you want to
    Your message goes here
    Processing…
Post Comment
Edit your comment

Fiber Fiber Presentation Transcript

  • 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.
    Fiber
  • 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.
    Fiber
  • 2.
    Take it slowMost 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.
    Fiber
  • 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
    Fiber
  • 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.
    Fiber
  • 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.
    Fiber
  • 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.
    Fiber
  • 7.
    Load up on legumesHigh-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.
    Fiber
  • 8.
    Explore the globeAmerican 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