Match the following lower fiber foods with higher fiber choices below. The higher fiber meals represent better choices than standard American fare and will give you ideas on how to add more fiber to your meals.
Lower Fiber Choices (g fiber)
1. ____ applesauce (1.5)
2. ____ turkey on white bun (2)
3. ____ corn flakes (<1)
4. ____ hamburger & French fries (3)
5. ____ white rice (<1)
6. ____ pasta with marinara sauce (4)
7. ____ chicken noodle soup & crackers (1)
8. ____ orange juice (0.5)
9. ____ pancakes with syrup (0.5)
10. ____ breakfast danish and coffee (0.5)
Higher Fiber Choices (g fiber)
a. whole wheat pasta with chunky marinara sauce and vegetables (8)
b. brown rice and beans (10)
c. bean or lentil soup with whole grain bread (12)
d. turkey, lettuce, and tomato on whole wheat bread (5)
e. garden salad and baked potato (w/skin) (9.5)
f. orange (3)
g. pancakes topped with berries or bananas (4)
h. apple (3.7)
i. small oat bran muffin and orange juice (3)
j. bran flakes or oatmeal with raisins (5)
What Can Fiber Do For You?
• Decrease risk of heart disease: Soluble fiber (found in oats, barley, legumes) lowers blood cholesterol levels.
• Help with weight control: High fiber foods tend to be lower in fat, plus they fill you up quickly.
• Protect against cancer: While the debate on fiber’s link to colon cancer continues, a diet focused on fiber-rich fruits, vegetables and whole grains may help fight off disease.
• Lower risk of developing diabetes: Keeping your weight down with a high fiber, low fat intake decreases your risk of diabetes. Fiber also slows glucose absorption.
• Keep your GI tract healthy: From constipation to hemorrhoids to diverticulosis, fiber is the key to intestinal health.
Where Can I Find Fiber?
• Beans & legumes such as black beans, lentils, pinto beans, Great Northern beans, split peas, red beans, kidney beans, etc.
• Fruits such as apples, pears, berries, melons, citrus, grapes, etc.
• Vegetables such as carrots, potatoes, sweet potatoes, corn, green beans, broccoli, celery, turnips, tomatoes, lettuce, etc.
• Whole grains such as whole wheat breads and pastas, whole grain cereals, brown rice, barley, oatmeal. Look for package claims such as 100% whole grain or read the ingredient list to be sure whole grains are at the top of the list.
• Nuts and seeds such as almonds, walnuts, pecans, sunflower seeds, sesame seeds, poppy seeds.
Follow These Tips for More Fiber:
• Increase fiber intake gradually. Be sure to drink at least 8 cups of water per day.
• Include beans/legumes in at least 2 or 3 of your meals per week. Easy ideas include vegetarian chili, split pea soup, pasta topped with marinara sauce and lentils, minestrone soup and pasta bean soup.
• Include fruit in at least 2 of your meals and snacks per day.
• Include vegetables in at least 2 of your meals and snacks per day.
1.h, 2.d, 3.j, 4.e, 5.b, 6.a, 7.c, 8.f, 9.g, 10.i
By Hollis Bass, MEd, RD
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. But after learning that the quality of a croissant directly varies with how much butter it has, Judy sought to challenge herself by coming up with recipes that were as healthy as they were tasty.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.