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Lauren + Dani
Who we are
KSC Dietetic Interns
Dani Lauren
Totally Rad Super Awesome
Undergrad @ Bastyr University Undergrad @ University of Georgia
From Seattle, Washington Lives in Woodstock, VT
Photo w/ My Boyfriend Photo w/ My Boyfriend
Outline
•Soluble and Insoluble Fiber
• Benefits and sources
•Benefits of Fiber
•Ways to increase fiber intake
Objectives
•Describe the difference between soluble and
insoluble fiber
•Name 2 benefits of getting enough fiber in your diet
•List 2 fiber sources that you enjoy, but do not
normally eat
Icebreaker
Use your thumbs to show us how you feel
what is fiber?
• Fiber is a non-digestible carbohydrate
• There are two kinds
• Insoluble
• Soluble
Soluble Fiber
• Benefits
• Helps control blood sugar
• Helps lower cholesterol
• Sources
• Oats, Barley, Kidney Beans, Most Fruits/Veggies
Insoluble Fiber
• Benefits
• Promotes GI movement
• Keeps colon healthy by decreasing GI transit
• Sources
• Dark Leafy Greens, Whole Grains, Seeds, Lentils,
Lima Beans, Kidney & Navy Beans, Most
Fruits/Veggies, Green Peas
Functional Fiber
• Extracted from starchy foods or manufactured
• Examples: Miralax or Fiber one
• Lack nutrients and phytochemicals
• Currently included in total fiber count on the food
label
Whole Grain vs. Refined Grain
• Whole Grains:
• Better fiber source
• Better nutrient source
• Whole grains are digested slower
• Better for blood glucose
• Refined grains are digested quickly
• This cause blood glucose spikes
Activity!
Let’s identify which of the following photos
are soluble or insoluble fiber!
+
•Women 50 years: at least 21g per day
•Men 50+ years: at least 30g per day
Ways To Increase Your Fiber
• Pick fruits, veggies, legumes and whole grains
• Check labels and compare products
• Pick whole grains when possible
• Smoothies and whole fruits > juice
• Add seeds/nuts to salads, yogurt, oatmeal, etc.
Activity!
• Try the recipe and talk with your neighbor
• Draw or list two fiber sources that you don’t
normally eat
• Write at least 2 benefits of eating fiber
Conclusion
FIBER
• Helps our GI tract move smoothly
• Removes excess cholesterol from our body
• Helps both diabetics + non-diabetics w/ blood glucose control
• Keeps us full longer
DAILY RECOMMENDATIONS:
• Women ages 50+ years: at least 21g/day
• Men ages 50+ years: at least 30g/day
Call to Action