Our bodies natural plumbing system!
Non energy Producing Nutrient
 Vitamins
 Minerals
FIBER
 Water
Energy Producing
Carbohydrates
Protein
Fat
DAILY FIBER NEEDS
1. Due to the large amount of processed
foods that many people eat, most
Americans get only about 8-12 grams of
fiber daily.
2.
recommends a minimum of
20-35 grams daily.
3) Two other common names for fiber are:
ROUGHAGE or CELLULOSE.
Roughage
Pectin
Soluble
Cellulose
Insoluble
4) Fiber is important
because it attracts WATER
to the INTESTINES and
helps move food through
our systems faster. You
have to have water along
with fiber or it is not as
effective.
5. Fiber aids in digestion,
which can lower your
risk of:
• DIVERTICULITUSInflammation of the
intestines
• Hemorrhoids
• Colon or rectal cancer.
HEALTH BENEFITS OF FIBER
 regulates blood sugar
 helps prevent diabetes
 keeps you full longer aiding in
weight control
 lowers risk of heart disease
6. List the two types of fiber and the main functions they
perform:
7. Cellulose is insoluble, or non-digestible.
In other words….
You can learn a lot
about your diet by
your #2
http://www.doctoroz.com/videos/poop-primer
8. Fiber only comes from PLANT food sources
(Grains, Fruits & Vegetables).
You CANNOT get fiber from animal food sources.
9. Foods that are high in fiber include:
•
•
•
•
Fruits and Veggies (Especially the Skins!)
Whole Grains
Legumes/Beans
Bran
Food Item
Amount of Fiber they have
BEANS
4-8 grams in ½ cup
BROWN RICE
3 grams in 1 cup
FRUITS w/ SKIN
4 grams
HIGH FIBER CEREAL
As much as 10 grams, check the
label
GREEN PEAS
4 grams in ½ cup
10. Ways to increase fiber in the diet include:
• Make Half Your Grains Whole grains
•
•
•
•
Use Whole Wheat Flour
Eat the Skins
Incorporate vegetables into dishes
Add supplements, like BenaFiber
11. Label the Wheat Kernel below:
A.__ENDOSPERM___
Provides:
Starch
Protein
B. __GERM___
Provides:
Unsaturated Fatty Acids
“B” Vitamins
Vitamin E
Iron
Zinc
Other Trace Minerals
C. __Bran___
Provides:
Fiber
Vitamins
Minerals
12. The MOST beneficial part of the wheat
kernel is the: WHOLE GRAIN!
13. The LEAST beneficial part of the wheat
kernel is the: Endosperm
14. When a product claims that it is “Whole
Wheat” or “Whole Grain”, it must use the
ENTIRE wheat kernel, or ALL THREE parts.
15. Other products, like white bread and rice,
usually only use the ENDOSPERM, which is the
LEAST beneficial part of the wheat kernel.
REFINED GRAINS
When grains are refined, or processed, the
germ and the bran are removed. The
result is white flour, a refined grain made
from only the endosperm.
Refined grains are also known as
ENRICHED meaning the vitamins that are
lost during processing are added back in.
16. ENRICHED: some of the nutrients that were
lost in processing are added back into the
product.
17. FORTIFIED: 10% more of the Daily Value for
the nutrient is being added.
Which rice would have the most
nutrients?
 Brown
 White
 Minute
How do I know how much fiber
there is on box items?
MINUTE
BROWN
VS
How do I know how much fiber
there is on box items? Check the label!

CAN YOU PLAN A MENU MEETING
YOUR DAILY FIBER NEEDS?