1. Lesson 5 The Healthy Eating Manual, Nutrition Resource Centre, 2011 1 Healthy Eating with more Fibre Mini lesson 5........................

2. Lesson 5 The Healthy Eating Manual, Nutrition Resource Centre, 2011 2 Canada’s Food Guide and Fibre Have vegetables and fruit more often than juice. Make at least half of your grain products whole grain each day. Have meat alternatives such as beans, lentils and tofu often.

3. Lesson 5 The Healthy Eating Manual, Nutrition Resource Centre, 2011 3 Why Should I Eat More Fibre? A high fibre diet has been linked with reducing the risk of which diseases? a)Heart disease b)Type 2 diabetes c)Certain types of cancer d)Obesity e)Diverticulitis f)all of the above ANSWER: f)

4. Lesson 5 The Healthy Eating Manual, Nutrition Resource Centre, 2011 4 Good Sources of Fibre

5. Lesson 5 The Healthy Eating Manual, Nutrition Resource Centre, 2011 5 Small Changes – Big Impact! Adapted from Heart & Stroke Foundation of Ontario: Healthy Living Features: Top 10 high- fibre foods list www.heartandstroke.on.ca 2010.www.heartandstroke.on.ca Fibre-less food Grams of fibre per serving Fibre-rich food Grams of fibre per serving Meat/poultry (75 g)0Red kidney beans (3/4 cup)12 Chicken noodle soup (1 cup)2Lentil soup (1 cup)12 Corn Flakes cereal (1 cup)1Fibre 1st/Bran buds (1/3 cup)12 White pasta (1½ cup)3Whole wheat pasta (1½ cup)8 Apple juice (½ cup)0.1Apple with skin3 White rice (1 cup)0.8Brown rice (1 cup)3 White bread (1 slice)1Whole grain bread (1 slice)2.2

6. Lesson 5 The Healthy Eating Manual, Nutrition Resource Centre, 2011 6 Types of Fibre Insoluble FibreSoluble Fibre “Bowel friendly” because it helps to keep us regular. “Heart friendly” because it may help lower blood cholesterol and blood sugar levels. Whole grain products Brown rice Corn bran Whole flax seeds Vegetables and fruit Oatmeal Barley Psyllium Legumes Vegetables and fruit (e.g. carrots, okra, eggplant, apples, strawberries, citrus fruits)

7. Lesson 5 The Healthy Eating Manual, Nutrition Resource Centre, 2011 7 How Much Fibre? Health Canada recommends that adult Canadians get 21 to 38 grams of fibre each day for good health. WOMEN ages 19-50 at least 25 grams WOMEN ages 50+ at least 21 grams MEN ages 19-50 at least 38 grams MEN ages 50+ at least 30 grams When you start to eat more fibre, slowly increase the amount of fibre-rich foods you eat. Drink lots of fluids.

8. Lesson 5 The Healthy Eating Manual, Nutrition Resource Centre, 2011 8 Reading Food Labels for Fibre Fibre Claims: Source of fibre = 2 g or more High Source of fibre = 4 g or more Very High Source of fibre = 6 g or more Is the fibre real (intact) or added? INGREDIENTS: whole grain wheat, corn bran, degermed corn meal, whole grain rolled oats, modified corn starch, inulin, sugar, oat flour, oat hull fibre, brown sugar, rice flour, salt…

9. Lesson 5 The Healthy Eating Manual, Nutrition Resource Centre, 2011 9 Buyer Beware Do products with ‘fibre added’ have the same health benefits as products with natural fibre? “Smart” White Bread High Fibre Granola Bars “Smart” White Pasta

10. Lesson 5 The Healthy Eating Manual, Nutrition Resource Centre, 2011 10 Buyer Beware FACT: Added fibre, such as inulin, cellulose, and oat hull fibre, does not have the same health benefits as intact fibre. FACT: Most ‘fibre-added’ products do not contain whole grains. Choose intact fibre sources such as whole grains, legumes, nuts and seeds, vegetables and fruit.

11. Lesson 5 The Healthy Eating Manual, Nutrition Resource Centre, 2011 11 High Fibre Meal Ideas What are your favourite high fibre meal ideas? Lentil Soup Veggie Burger on a Whole Grain Bun *Recipes provided. Whole Wheat Pasta with Hearty Vegetable Sauce Flax Blueberry Muffins* Chickpea and Cauliflower Curry* All Bran Buds with Berries and Yogurt Grilled Hummus and Vegetable Panini* Vegetarian Chili

12. Lesson 5 The Healthy Eating Manual, Nutrition Resource Centre, 2011 12 Healthy Eating with More Fibre Worksheets