Optimal wellness through technology, educationand social engagement

hChoices, LLC

Fiber

Benefits of Fiber

§ Heart health: helps to reduce bad cholesterol

§ Blood sugar control: slows down the rate of digestion, helping energy from food last longer

§ Colon health: gives our colon a workout

§ Helps us to feel full longer, aiding weight management

Optimal wellness through technology, education and social engagement 2

Types of Fiber

§ Insoluble Fiber: – Gives our colon a workout

§ Soluble Fiber: – Helpful in lowering LDL (bad) cholesterol

§ Most foods contain both types of fiber

Optimal wellness through technology, education and social engagement 3

Food Sources of Fiber

§ Fruits: fresh, frozen, dried (raisins) and canned§ Vegetables: fresh, frozen and canned § Whole grains, 100% whole wheat foods § Nuts § Popcorn§ Beans, such as kidney, pinto and navy § Cereals, such as oatmeal and bran cereals

Optimal wellness through technology, education and social engagement 4

Ways to Add Fiber

§ Eat whole fruit instead of juices§ Fill half your plate with fruits and vegetables§ Add beans to soups§ Mix ground flaxseed into muffins§ Sprinkle oat bran onto cereal§ Eat whole grain products § Use brown rice or barley§ Substitute whole wheat flour for 1/3 of the

all-purpose flour in recipes Optimal wellness through technology, education and social engagement 5

Recommendations

§ Aim for at least 25 grams daily of fiber

§ Fill half your plate with fruits and vegetables daily

§ Don’t forget to drink water

§ Eat a variety of fiber-rich foods… our body benefits from both insoluble and soluble fiber

§ Aim for at least 5 servings of fruits and vegetables daily

Optimal wellness through technology, education and social engagement 6

Optimal wellness through technology, educationand social engagement

hChoices, LLC

Fiber