Senior Bytes
SIMPLY GOOD EATING
November 2013
Community
Nutrition Educators:
Aitkin County Jolene
218-927-7245
Cass County Carolyn
218-587-8287
Crow Wing County
Micky, 218-824-1369
x4058, Betty x4061
Hubbard County
Katie, 218-237-1247
Kanabec & Mille
Lacs Mary, 320-6796343
Morrison County
Denise, 320-632-0161
or 866-401-1111
Todd County
Pat, 320-732-4812
Wadena County
Donna, 218-631-7794
Not All Fibers are Alike!
The soluble and insoluble fibers
in our foods “play” different roles.
What makes them different?
Soluble fiber dissolves in water
and insoluble doesn’t. Both types
of fiber are important to consume
as each contributes something
unique to our health.
Insoluble fiber is known as
“roughage.” Even though this
type of fiber doesn’t dissolve, it
does hold onto water as it moves
through the intestinal tract. By
adding bulk and softness to
stools, insoluble fibers promote
regularity and helps prevent
constipation.
Instead of giving foods a coarse
texture, soluble fibers dissolve in
water to become gummy and
sticky. Soluble fiber seems to
help lower blood cholesterol
levels and helps regulate the
body’s use of sugars.
What foods are good sources of
fiber? Look to whole grains such
as whole grain breads and pastas,
and brown and wild rice. Aim to
eat half your grains as whole.
Consume a variety of vegetables,
whole fruits and legumes to
increase your fiber intake. Strive
to eat 4½ cups of fruits and
vegetables each day.
According to the 2010 Dietary
Guidelines for Americans, women
should consume 25 grams of fiber
each day and men 38 grams.
Each of the following is one serving
of fruit. Question: Which one has
the most fiber?
 1 whole apple without peel
 3/4 cup apple juice
 1 whole apple with peel
 1/2 cup applesauce
Answer: One whole apple with peel
has the most fiber at 3 grams. One
whole apple without peel has 2.5
grams fiber, 1/2 cup applesauce
has 2 grams fiber and 3/4 cup apple
juice has .2 grams fiber.
Since we only average 15 grams a
day now, we definitely have room
for improvement.
Look at these fall foods to see
how they can contribute to
increasing your fiber intake.
Apple: small with skin - 3.6 grams
Carrot: 1 medium - 1.7 grams
Pumpkin: ½ cup canned - 3.6
grams
Dry beans: ½ cooked - 6.2 to 9.6
grams
Baked potato: 1 small (with skin) 3.0 grams
Winter squash: ½ cup cooked - 2.9
grams
Rutabaga: ½ cup cooked - 2 grams
Source: American Diete c Associa on
All informa on reviewed and edited by Mary Caskey, Extension Educator. UNIVERSITY OF MINNESOTA EXTENSION
PG 2
SENIOR BYTES ‐ NOVEMBER 2013
Pumpkin
Make your own pumpkin puree to use in
recipes.
Canned pumpkin can be easy, fast and just
as nutritious as fresh pumpkin. However,
fresh pumpkin can add a rich flavor to your
dishes. Try making fresh pumpkin!
Large pumpkins are meant for making jacko-lanterns. Choose medium-sized baking
pumpkins for the best flavor. Wash and cut
pumpkins into wedges. Remove seeds.
Place in baking dish. Bake in 400 degree
oven for 40 to 50 minutes until soft.
CHILI, PUMPKIN STYLE
1 cup cooked or
canned pumpkin
1 pound lean ground
beef
1 can red kidney beans
or black beans
1 med onion, chopped
1 large can (28oz.)
tomatoes (no added
salt)
1 tablespoon chili
powder
Brown ground beef and drain off excess fat.
Add all other ingredients. Cook on low for
1 hour.
Serv 6; Cal 324; Fat 14.1 g; Sod 433 mg; Carbs 22.6 g
Remove pumpkin from oven. Scrape
pumpkin off rind. If you have more
pumpkin than needed, freeze in small
containers for later use. Add the pumpkin
puree or canned pumpkin to your tomatobased recipes to give color and boost
vitamin A.
PUMPKIN SOUP
3/4 cup cooked brown 1/2 cup carrots, diced
rice
1/4 cup heavy cream
1/2 cup chopped onion Pepper to taste
2 cups chicken broth
Op onal: 1 Tbsp finely
(low sodium)
chopped fresh parsley,
1 Tbsp bu er
to garnish
1 1/2 cup fresh
pumpkin, diced
Cook the rice according to the direc ons on the
package. Melt the bu er in a medium pot, then
add the onion and cook un l golden. S r in the
pumpkin, carrots, and broth. Cook for 15
minutes, s rring every 5 minutes. Add the
pepper and cooked rice and cook for another
10 minutes. S r in the cream and bring the
pumpkin soup to a boil.
Serv 4; Cal 268; Fat 12.8 g; Sod 112 mg; Carbs 34 g
Pumpkin Facts






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Around 90 to 95% of the processed pumpkins in the United States are
grown in Illinois.
Pumpkin flowers are edible.
The largest pumpkin pie ever made was over twenty feet in diameter and
weighed over 3369 pounds. It used 1212 pounds of canned pumpkin, 525
pounds of sugar, 233 dozen eggs and 109 gallons of evaporated milk.
In early colonial times, pumpkins were used as an ingredient for the crust of pies, not the
filling.
Pumpkins were once recommended for removing freckles and curing snake bites.
The largest pumpkin ever grown in MN weighed 1,779.5 pounds.
Pumpkins are 90 percent water.
Source: University of Illinois Extension
© 2011 Regents of the University of Minnesota. All rights reserved. University of Minnesota Extension is an equal opportunity educator and employer. In
accordance with the Americans with Disabili es Act, this material is available in alterna ve formats upon request. Direct requests to the Extension Store at 800‐
876‐8636. Printed on recycled and recyclable paper with at least 10 percent postconsumer waste material. This material was funded by USDA’s Supplemental
Nutri on Assistance Program (SNAP). SNAP can help you buy nutri ous foods for a be er diet.