Here is a fun and educational way to teach your audience about the fiber content of foods.
1. Assemble the following food items. Divide into groups as shown and place in a basket.
• Cereals: 100% bran, shredded wheat, oatmeal, Rice Krispies®, Cheerios®
• Vegetables: broccoli, lima beans, kidney beans, potato, bell pepper
• Breads: 100% whole wheat bread, white bread, rye wafers, rice cake, plain bagel
• Fruits: apple, banana, prunes, pear, canned peaches
2. Divide your audience into 4 groups and give each group a basket containing one of the above groups of food.
3. Provide each group with a scorecard that lists each food in their basket. Ask each group to number each food on the scorecard according to their fiber content per serving. The food numbered "5" is the food the group thinks contains the most fiber, and the food numbered "1" is the food the group thinks the least amount of fiber.
4. As each group finishes numbering the foods in their basket, they take another basket and repeat the process.
5. The group who most correctly guesses the order of the fiber content of all of the foods is declared the winner.
6. Remind your audience that the recommended fiber intake is 20 to 35 grams per day. Using the food items, help the audience assemble a combination of foods that will provide this amount of fiber.
7. Other teaching tips:
• Start each day with a high fiber breakfast cereal. Look for cereals that have at least 3 grams of fiber per serving.
• Soluble fiber found in oats, fruits, and dried beans helps to lower cholesterol and helps to control blood glucose levels.
• Insoluble fiber found in grains, nuts, and seeds promotes regularity, prevents constipation and hemorrhoids, and may decrease the risk of colon cancer.
Cereals: Fiber (g) portion:
1 - 100% bran 8.4 1/3 cup
2 - Shred wheat 2.6 2/3 cup
3 - Cheerios 2.0 1-1/4 cups
4 - Oatmeal 3.2 1 cup
5 - Rice Krispies 0 1 cup
Vegetables: Fiber (g) portion:
1 -Kidney beans 7.3 1/2 cup
2 -Potato w skin 2.5 1 medium
3 -Lima beans 2.4 1/2 cup
4 -Broccoli 2.2 1/2 cup
5 -Bell pepper 1.2 1/2 cup
Breads: Fiber (g) portion:
1-Whole wheat 3 slice
2-Rye wafers 2.3 3 wafers
3-Rice cake .3 cake
4-White bread 0 slice
5-Bagel 0 1
Fruit: Fiber (g) portion:
1 - Pear w/ skin 4.3 1
2 -Apple w/ skin 3.5 1 med
3 - Prunes 3.0 3
4 - Banana 2.4 1 medium
5 - Can peaches 0 1/2 cup
By: Beth Fontenot, MS, LDN, 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.