The Importance of Fiber for Seniors Recommended Fiber Intake: • 21 grams per day for women • 30 grams per day for men Two types of fiber: . Soluble fiber • Insoluble fiber Benefits: • Healthy digestion . Feeling full longer • Prevents constipation . A nutrient known as a carbohydrate. O Found mainly in plant foods. o Eating enough fiber can prevent diseases like cancer and diabetes from 0 developing. o Recommended fiber intake: 21 grams per day for women 30 grams per day for men There are two types of fiber: A O Soluble Fiber- NA - MA Attracts water and turns to gel during digestion (slows digestion). Helps prevent blood glucose surges after eating and reduce hunger. Great food sources: Beans and lentils Citrus fruits Sweet potato Oats Barley O Insoluble Fiber- Adds bulk to stool and reduce constipation. Great food sources: Beans Blackberries Nuts & seeds Wheat bran Veggies Tips for eating more fiber: 0 O Add beans, peas, and lentils to soups, stews, and salads. Add grated veggies to meatloaf, meat patties, casseroles, and sauces. When baking, choose recipes that use whole grain flour instead of white flour. Many recipes that use white flour can be baked with half the amount of whole wheat flour. Add raisins, grated carrots, chopped apple, or diced pear to salads, cereal, bread recipes, or muffin recipes.
The Importance of Fiber for Seniors Recommended Fiber Intake: • 21 grams per day for women • 30 grams per day for men Two types of fiber: . Soluble fiber • Insoluble fiber Benefits: • Healthy digestion . Feeling full longer • Prevents constipation . A nutrient known as a carbohydrate. O Found mainly in plant foods. o Eating enough fiber can prevent diseases like cancer and diabetes from 0 developing. o Recommended fiber intake: 21 grams per day for women 30 grams per day for men There are two types of fiber: A O Soluble Fiber- NA - MA Attracts water and turns to gel during digestion (slows digestion). Helps prevent blood glucose surges after eating and reduce hunger. Great food sources: Beans and lentils Citrus fruits Sweet potato Oats Barley O Insoluble Fiber- Adds bulk to stool and reduce constipation. Great food sources: Beans Blackberries Nuts & seeds Wheat bran Veggies Tips for eating more fiber: 0 O Add beans, peas, and lentils to soups, stews, and salads. Add grated veggies to meatloaf, meat patties, casseroles, and sauces. When baking, choose recipes that use whole grain flour instead of white flour. Many recipes that use white flour can be baked with half the amount of whole wheat flour. Add raisins, grated carrots, chopped apple, or diced pear to salads, cereal, bread recipes, or muffin recipes.
Chapter12: Nutrition Guidelines
Section: Chapter Questions
Problem 2CS
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Transcribed Image Text:The Importance of Fiber for Seniors
Recommended Fiber
Intake:
• 21 grams per day for
women
• 30 grams per day for
men
Two types of fiber:
.
Soluble fiber
• Insoluble fiber
Benefits:
• Healthy digestion
.
Feeling full longer
• Prevents constipation
.
Transcribed Image Text:A nutrient known as a carbohydrate.
O Found mainly in plant foods.
o Eating enough fiber can prevent diseases like cancer and diabetes from
0
developing.
o Recommended fiber intake:
21 grams per day for women
30 grams per day for men
There are two types of fiber:
A
O Soluble Fiber-
NA
-
MA
Attracts water and turns to gel during digestion (slows digestion).
Helps prevent blood glucose surges after eating and reduce hunger.
Great food sources:
Beans and lentils
Citrus fruits
Sweet potato
Oats
Barley
O Insoluble Fiber-
Adds bulk to stool and reduce constipation.
Great food sources:
Beans
Blackberries
Nuts & seeds
Wheat bran
Veggies
Tips for eating more fiber:
0
O
Add beans, peas, and lentils to soups, stews, and salads.
Add grated veggies to meatloaf, meat patties, casseroles, and sauces.
When baking, choose recipes that use whole grain flour instead of white flour.
Many recipes that use white flour can be baked with half the amount of
whole wheat flour.
Add raisins, grated carrots, chopped apple, or diced pear to salads, cereal, bread
recipes, or muffin recipes.
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