Fiber
❖ Fiber is important because it: ➢ Helps with digestion ➢ Makes you feel full( helps prevent overeating) ➢ Lowers the risk of certain cancers and heart disease ➢ Helps control blood sugar
❖ How much fiber do I need? ➢ Adults should eat between 20-35 grams of fiber each day ➢ Children 18 and under should add 5 grams to their age to calculate how many grams of fiber they need.
❖ Look for fiber on labels: ➢ Fiber is found in plant-based foods( grains, fruits, vegetables, beans, legumes). ➢ A good source of fiber is 5 grams or more per serving.
❖ How can I include more fiber into my diet?
➢ Eat a variety of foods:
■ Aim for 5 servings of fruits and vegetables
■ At least 3 servings of whole-grain breads, cereals, legumes, or beans
■ Include at least one high-fiber food at every meal
■ Make ½ of your plate be fruits and vegetables
■ Eat the skins on fruits and vegetables
■ Make ½ of your grains, whole grain
■ Replace sugary breakfast cereals with whole grain choices
■ Eat beans and legumes a few times a week
■ Snack on raw vegetables, fruit, or popcorn instead of chips, crackers, chocolate bars
■ Eat your favorite veggies!
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Ensure that you are drinking enough water
■ Drink PLENTY of fluids( at least 6-8 cups each day) when also eating fiber-rich foods to avoid constipation, gas and cramping.
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