Dietary Fibers

Uploaded by famsciEIU on 28.06.2010

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Hello, my name's Elise Truman and I am a
graduate dietetics student at Eastern Illinois University.
Today, I'm going to be talking to you about dietary fiber
and its importance in your everyday diet.
Many Americans do not know what dietary fiber is
and that's okay, but it's important for adults
to understand the benefits of dietary fiber.
So, what is dietary fiber?
It's the indigestible portion of a plant.
When you eat it, it moves through your digestive tract,
absorbs water, helps to ease defecation,
and helps to have regular bowel movements.
There are two types of dietary fiber: soluble and insoluble.
Soluble fiber is absorbed in water
and helps you to lower cholesterol.
Insoluble fiber is not absorbed in the digestive tract
and ends as roughage and adds to bulk of the bowels.
So what are some of the benefits of dietary fiber?
It can help you to decrease weight gain.
It does this by helping you feel fuller quicker and for a longer
period of time, so you end up eating less throughout the day.
It can help reduce the risk for developing heart disease.
This is especially important in Americans because heart disease
is the number one killer of Americans today.
It can help reduce the risk of developing type two diabetes.
Diabetes is caused from spikes in blood sugar that continually
need the pancreas to release insulin.
When you eat soluble fiber, which comes from
oats and barley, it will help to slow the rate
that sugar enters the blood stream and so you
won't get those spikes in blood sugar.
It can help to regulate bowels.
Insoluble fiber does this, which comes from wheat
and whole grain foods, and it will help you
have regular, healthy, normal bowel movements.
So, lets look at some foods that you can look for
when you go grocery shopping that are high in fiber.
Let's start with fruits.
Here we have some blackberries.
In one cup of blackberries there are 8 grams of dietary fiber.
In an apple there are 4 grams of dietary fiber.
Apricots, prunes, figs and kiwi are all
also high in dietary fiber.
Vegetables, in 1/2 cup of peas there are
5 grams of dietary fiber.
A 1/2 cup of broccoli has 3 grams of dietary fiber.
Carrots, asparagus, and whole bell peppers
are all high in dietary fiber.
Also, in a sweet potato, there are 4 grams of dietary fiber,
and it's important to remember that most of the fiber
is within the skin of the potato,
so keep that in mind when you're cooking.
Try not to take the skin off.
Whole grains, in 1 cup of whole grain pasta
there are 6 grams of dietary fiber.
If you compare rices, brown rice to white rice,
there are 3 grams of dietary fiber in a serving
of brown rice and only 1/2 gram in white rice.
Oatmeal is also very high in dietary fiber.
Others, Fiber One advertises 14 grams
of dietary fiber per serving.
Almonds, black beans, and kidney beans
are all also high in dietary fiber.
So, let's look at some example diets of what you could eat.
Here we have a normal diet.
We have for breakfast a bagel with cream cheese.
You could have a cup of coffee with sugar.
A typical fast-food lunch would be a cheeseburger
and French fries and maybe a soda, and for dinner,
there's fried chicken, green beans, mashed potatoes,
and maybe two cookies for dessert.
This doesn't seem like that much food,
but this has 1800 calories and only 12 grams of fiber.
So, let's look at the high fiber diet.
You could have high fiber cereal like Fiber One, oatmeal.
You could have a snack later on
with some flaxseed crackers and chicken salad.
For lunch you could have a spinach salad
with tomato, carrots, almonds, and pinto beans.
Pinto beans are a great way to add fiber
to your diet very quickly.
You can add it to soups or salads
and they're very high in fiber.
For a mid-afternoon snack, you could have
some celery stalks with peanut butter.
And for dinner, you could have grilled chicken breast,
spinach, and sweet potatoes.
You could even fit in an evening snack of maybe an apple
or another high fiber fruit like figs.
So, it's important to remember that fiber
is an integral part of your diet.
This diet has only 1200 calories and 45 grams of dietary fiber.
Try to make it your personal goal to get 25 to 35 grams
of fiber in your diet everyday.
If you want to learn more about dietary fiber,
go to grains/pyramid or highfiberfoods.
Thank you.
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