Fiber Filled Grains! Today’s lesson focuses on how to eat fiber rich foods. Visit us at www.fit4kidz.us © 2014 Biometrics Health; All rights reserved.

Goals for today Learn the important role fiber plays in the diet. Learn the difference between whole grains and refined grains and how it is connected with fiber. Understand that the My Plate Guide must be followed in order to reach the fiber goal each day. Be able to list foods that are high in fiber. Our goals for today are to learn the importance of fiber in the diet, learn the difference between whole grains and refined grains and how it is connected with fiber, understand that the My Plate Guide must be followed in order to reach the fiber goal each day, and to be able to list foods that are high in fiber. Visit us at www.fit4kidz.us © 2014 Biometrics Health; All rights reserved.

What is Fiber? Fiber is a special type of carbohydrate that passes through the digestive system (stomach and intestines) almost unchanged and unbroken. Fiber swells up in the body, absorbs water and passes through the body unbroken. Does anyone know what fiber is? [give the students couple of minutes to guess the answer] Fiber is a special type of carbohydrate that passes through the digestive system which includes your stomach and intestines (point to your abdomen and stomach area to help students understand where the digestive tract is near). Fiber passes through the digestive system with out getting broken or changed because the body can not break fiber apart. Fiber enters the body and swells up like a sponge or balloon because it absorbs water as it passes the digestive tract. Visit us at www.fit4kidz.us © 2014 Biometrics Health; All rights reserved.

Demonstration Purpose: illustrate the fiber phenomenon Materials: 1 sponge and a bowl or cup of water The sponge acts in a similar way compared to fiber. Fiber enters the mouth and goes into the stomach it becomes bigger because it absorbs water as it passes. Fiber pushes other food down the digestive tract. We will do a quick demonstration that will illustrate the fiber phenomenon in the body. We will need a sponge and some water. The sponge will represent fiber because they are quite similar due to their absorption properties. We will put the sponge into a bowl or glass of water and show how it expands and becomes bigger. As the fiber gets bigger and jelly-like, it helps push other small food particles that you eat through the body. These pieces of food will pass through the body and come out in your bowel/stool. Visit us at www.fit4kidz.us © 2014 Biometrics Health; All rights reserved.

Why do we need Fiber? Makes you feel full Fights against certain cancers, heart disease and other illnesses. Prevents constipation and helps decrease diarrhea Increases bulk of your stool It slows down the rate of food going through the body It increases the water amount in your stool We need fiber for many things and most American’s are not getting enough. Fiber helps us feel full and helps fight against certain cancers, heart disease and other illnesses. Fiber also prevents constipation, decreases diarrhea, increases bulk of your stool, and it slows down the rate of food going through the body. Visit us at www.fit4kidz.us © 2014 Biometrics Health; All rights reserved.

Parts of a whole grain Bran Endosperm Does anyone know which part of a whole grain contains the most fiber? We keep telling you guys that “whole grain” breads, cereals, pastas and rice are good for you, but does anyone know why whole grains are better for you than refined grains or even the difference between refined and whole wheat grains. Well, a whole grain kernel as seen above is made up of three parts: the bran which is the outer layer, the endosperm which is the whitish inner area, and the germ within the yellow pit of the kernel. The bran part of the grain holds most of the fiber. In refined grains, the bran is taken out so the flour or rice is made from just the endosperm and germ. This is a little difficult to understand, but if you understand this concept, then you will understand why bran is so important in providing you fiber. Germ

Types of Fiber There are two types of fiber: Insoluble Soluble Each type of fiber has specific functions that they perform in the body and you can get both of these fibers from food. There are two types of fiber, soluble and insoluble. Soluble and insoluble fiber have different functions in the body and these both can be obtained from various foods. Visit us at www.fit4kidz.us © 2014 Biometrics Health; All rights reserved.

Sources of Fiber Fiber Rich Foods: Wheat bran Whole cereal grains Vegetables Leafy vegetables (like spinach) Citrus fruit Apples Beans and peas Oats (oatmeal) Seeds and nuts Some rich sources of fiber are wheat bran, whole cereal grains, vegetables of all types, citrus fruits, apples, beans, peas, oats and nuts. Visit us at www.fit4kidz.us © 2014 Biometrics Health; All rights reserved.

Putting the Pieces Together Follow the Choose My Plate guide to achieve the recommended amount of fiber you need per day. Your Goal: Eat more fiber rich foods this week! Try going shopping with your parents and help them pick whole grains, fruits, and vegetables that are rich in fiber. The Choose My Plate guide is designed to add fiber into everyone's diet. If you follow MyPlate and eat the right amount of fruits, vegetables, dairy products and grains, then you should automatically get the recommended amount of fiber per day. Your goal for this week should be to increase fiber rich foods and when you go shopping with your parents, try to help them pick whole grains, fruits and veggies. Visit us at www.fit4kidz.us © 2014 Biometrics Health; All rights reserved.