Slide 1: Fiber – The Hidden Treasure The University of Georgia Cooperative Extension Service
Slide 2: Fiber-Rich Foods Are Helpful in Weight Loss    Typically low in fat and calories Take longer to chew so may eat slower and less food Digest slower so feel full longer
Slide 3: There are two types of fiber Soluble fiber can help lower your cholesterol - Found in oat bran, apples, pears and dried beans or peas Insoluble fiber promotes regularity and helps prevent constipation - Found in whole wheat breads, cereals, wheat bran and most vegetables
Slide 4: High-Fiber Foods  High-fiber foods are a good source of nutrients, such as complex carbohydrates, vitamins and minerals
Slide 5: The Food Guide Pyramid Can Help Plan a Higher Fiber Diet   Whole Grains are the base – 6 to 11 servings/day depending on calorie level Fruits and Vegetables are next – 5 to 9 servings a day
Slide 6: Wheat Bread is Not Whole Wheat Bread   First ingredient - whole wheat flour or stone ground whole wheat flour Whole wheat bread has 1.5 to 2 grams of fiber per slice
Slide 7: Fiber Recommendations     25 to 30 grams a day– most people eat only half this amount Increase fiber intake gradually Drink more water and fluids – 8 to 12 cups daily To work well, fiber must absorb fluid
Slide 8: Fiber Check List   Eat 5 fruits and vegetables – unpeeled if possible Boost your intake of whole grain bread  Use whole grain cereals and pasta Substitute beans and peas for meat 
Slide 9: Take Home Message     Fiber helps with weight control and regularity Gradually increase to 25-25 grams per day Increase fluids as you increase fiber Enjoy more fruit, vegetables, and whole grains