2. Powerpoint Templates Page 1 Powerpoint Templates Fiber

3. Powerpoint Templates Page 2 What are the benefits of whole grains? From Choose My Plate https://www.youtube.com/watch?v=j6OW mgqrcbY&feature=youtu.behttps://www.youtube.com/watch?v=j6OW mgqrcbY&feature=youtu.be (same one but has others) http://www.choosemyplate.gov/videos.html(same one but has others) http://www.choosemyplate.gov/videos.html

4. Powerpoint Templates Page 3 Fiber The average American does not get enough fiber in their diets. The National Cancer Institute recommends that the average person gets 20-35 grams of fiber every day. Two other common names for fiber are: Roughage or Cellulose.

5. Powerpoint Templates Page 4 Fiber is important because it attracts water to the intestines and helps move food through your system faster. You have to have water along with fiber or it is not as effective Benefits of fiber include a lowered risk of Constipation, Diverticulitus, Hemorrhoids, and Colon or Rectal Cancer. Fiber

6. Powerpoint Templates Page 5 The two types of fiber and their functions are: 1. Soluble: Helps to lower total blood cholesterol 2. Insoluble: Helps move food through the body- will NOT digest or dissolve. (Cellulose) Fiber only comes from plant food sources. You cannot get fiber from animal food sources. Two Types

7. Powerpoint Templates Page 6 Foods that are high in fiber include: a. Fruits and Vegetables (especially the skins!) b. Whole Grains c. Beans/Legumes d. Bran Cereals High in Fiber

8. Powerpoint Templates Page 7 Ways to increase fiber in the diet: 1. Add whole grains 2. Use whole wheat flour 3. Eat the skins Increase Fiber

9. Powerpoint Templates Page 8 Wheat Kernel Wheat is milled to produce flours that are used in pasta, crackers, cereals and other high fiber foods. Endosperm Provides: Starch Protein *This is the LEAST beneficial part.

10. Powerpoint Templates Page 9 Wheat Kernel Germ Provides: Iron Zinc “B” Vitamins Vitamin E Unsaturated Fatty Acids Other Trace Minerals *This is the MOST beneficial part.

11. Powerpoint Templates Page 10 Wheat Kernel Bran Provides: Fiber Vitamins Minerals

12. Powerpoint Templates Page 11 When a product claims that it is “Whole Wheat” or “Whole Grain”, it must use the entire wheat kernel, or all three parts Other products, like white bread, usually only use the endosperm which is the least beneficial part of the wheat kernel.

13. Powerpoint Templates Page 12 Fortification: some of the nutrients that were lost in processing are added back into the product. Enriched: 10% more of the Daily Value for the nutrient is being added.

14. Powerpoint Templates Page 13 What gets taken out?

15. Powerpoint Templates Page 14 DAILY FIBER NEEDS Due to the large amount of processed foods that many people eat, most Americans get only about 8-12 grams of fiber daily. The American Cancer Society recommends a minimum of 20-35 grams daily.

16. Powerpoint Templates Page 15 To know if a food is a whole grain product, you must see the word “WHOLE” in the ingredient list. WHOLE GRAINS ARE A GOOD SOURCE OF FIBER.

17. Powerpoint Templates Page 16 Foods with high fiber -could you plan a day that meets your daily requirement? 30ish grams?